CrossFit Solano

Back to Basics

Starting tomorrow we are going back to basics.  This is for your benefit.  Trainers will be more strict on movement standards and form.  The weights will be lower with more emphasis being on the movement itself.  The focus of each training day will be on Education.  To start this process familiarize yourself with www.crossfit.com THIS IS A GREAT SOURCE OF EDUCATION AND A WEALTH OF KNOWLEDGE.  There are countless hours of videos on all the standards of the movements for all of your questions.

Coach Glassman (Founder of CrossFit) 

WOD FOR 03/01/10

SPLIT JERKS 1,1,1,1,1,1,1 
(Emphasis on Technique)

First On Ramp Class Ends

A round of applause to Matt, Amber and Shaun for finishing CFS' first ever on ramp program! We look forward to them joining regular classes next week. If/when you see them around the gym, please introduce yourself!! Next On Ramp starts March 9, 2010, if you know anyone interested, please have them call the gym (707-421-1629) or send me (ljosephcfs@gmail.com) an email to get on the list. 

I took this video from Diablo CrossFit- makes you somewhat happy it's a rest day, but also kind of makes you want to hit the weights! Thank you Maris for making sure I saw it!

WOD for 02/28/2010
REST- or pay what you owe.

Lumberjack 20

Lumberjack 20 Memorial Hero WOD 
 
“On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. To honor these soldiers, CrossFit HQ is creating a Hero WOD, and on Dec. 5, one month after the murderous rampage, fellow Fort Hood affiliate Centurion CrossFit Fort Hood will host the Fort Hood Massacre Memorial WOD in an effort to raise money for those affected by this tragedy. The Lumberjacks will deploy to Afghanistan in January in defense of this great nation and the freedoms we all enjoy. We would like for their parting memory to be one of hope and inspiration and not of the horrific carnage that has so tragically befallen them.”

~From CrossFit.com

"Lumberjack 20"

20 Deadlifts  225/165
 Run 400m

 20 KB swings  53/35
 Run 400m

 20 Overhead Squats 95/65
 Run 400m

 20 Burpees
Run
 400m

 20 Pullups (Chest to Bar)

 Run 400m

 20 Box jumps (24")

 Run 400m

 20 Squat Cleans 95/65
 Run 400m

Do to time skill level, training and equipment the WOD has been modified. Please remember what the WOD represents and substitute going “RX’d” for speed. You can always have a good WOD as long as you push yourself- go faster on the run, get your chest to the bar, go deep in the squats etc…

Biggest Loser ends in just a few days!

There are only a few days left in Biggest Loser! Please remember to have your final weigh in Monday, March 1st. We can all celebrate the end of the challenge and Stacey! Remember, CFS is holding a family style BBQ Monday to send Stacey off CrossFit Style! We will start the coals at 6:30pm- you bring whatever it is you would like to eat/share, CFS provides the drinks.

I decided to see what goes on on the back side tonight. All of us run out of the box, turn down past the stop sign and it's about there that we wish we were already running back into the box instead of looking at the 300 meters or so left to run. To my surprise there were no walkers, I expected to catch one, but they all managed to keep moving. Great job guys! Another surprise was this STUD who was running by every so often flexing for me...

Just a heads up to everyone following 3 days on 1 day off, we are going to have an extra WOD this week pushing the rest day to Sunday. This will put us on track with the main site.

WOD for 02/26/2010

"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.

Welcome Garret and DeAndre

Please help me in welcoming new clients Garret and DeAndre! 

Garret is a good friend of Seth's and will be with us for a few months until he deploys again. I watched in amazement as he battled "Helen" for the first time RX'd and finished in 9min plus some change. Great job!

DeAndre has been with us for a few weeks now and always has a smile on his face. Don't let his smile fool you, he puts big numbers on the board on heavy days and is a top competitor in metcons.

I came across this article in the CrossFit Journal and thought it was very interesting, especially since I have heard many of you talk about the Olympics at the gym.

"Axels, Salchows and Thrusters"

With only eight weeks to train, Italian athletes use CrossFit to prepare for the World Figure Skating Championships in Torino, Italy.

It is my great pleasure to write about the marvelous success obtained by my athletes who will soon compete at the next World Figure Skating Championship in Torino, Italy.

I found many applications for CrossFit as strength and conditioning coach of the Italian National Ice Skating Team. I’m very lucky to work with the majority of the best national athletes. When I first saw these athletes, I thought I had my job almost done: what could I give them that they hadn’t got? Soon, I discovered they all lacked core stabilization and had never followed a core strength and conditioning program in their entire lives as elite athletes. You can imagine what I thought at that moment.

Click here to continue reading.

WOD for 02/25/2010
3 rounds for time:
Run 800m
21 Power Cleans (m:155, w:105)

WOD Names

As you may have noticed some CrossFit Workouts have girl names that make the heart flutter like Fran, Isabel, Grace, etc.  Other workouts have names that strike fear like the Filthy Fifty, Fight Gone Bad, Tabata Something Else.  Others have more somber meanings and are dedicated to the brave men and women who have died in the line of duty be it military, law enforcement, or other public safety jobs.  These workouts are designed to test your mental fortitude and physical capacities.

Today's WOD is "Danny." Dedicated to: Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

AMRP IN 20 MINUTES

30 Box Jumps onto  a 24" Box

20 Push Press 115

30 Pull-Ups

Forging Mental Toughness

Every person who steps through the roll-up doors of our box to complete a WOD is an athlete.  It matters not your age, your weight, your gender, your physically ability all that matters is you've come to better yourself through the human instinct to run, jump, lift, throw, pull and compete.

"THE ROAD TO ATHLETIC GREATNESS IS NOT MARKED BY PERFECTION, BUT THE ABILITY TO CONSTANTLY OVERCOME ADVERSITY AND FAILURE."

Are you mentally tougher because of CrossFit?  Post thoughts to comments.

WOD for 02/23/10
Rest, Recover, Practice or Pay what you owe.

Orange Coast CrossFit

Thank you Orange Coast CrossFit for your hospitality! There is nothing better then going on vacation and being welcomed to another box.

I know many of you have been to other CrossFits or try to do your best wodding in a hotel room when a CF isn't around. Kudos to Just Tony for keeping with CFS programming when deployed!

What is your "go to" WOD when a box isn't around? How many different CrossFits have you been too? Do you proudly collect shirts from each?

WOD for 02/22/2010
Front Squats 3,3,3,3,3

CrossFit Balboa

DJ decided to spend his birthday CrossFit style! A great weekend of learning the Olympic Lifting with the famous "Coach B" at CrossFit Balboa.  Day 1 of the Cert was all about the snatch.  Other highlights included spending all day in the bottom of the overhead squat position, the hook grip and "motivational consequences." I am excited Carl and DJ are getting certified because both are going to learn a lot that they can bring back to share with all of us.

WOD for 2/21/2010
"Joshie-Like"
3 Rounds:
21 Snatches, 21 Pull-ups (m:95#/w:65#)

Mark Your Calendars

I have thrown quite a few dates/events at you and wanted to make sure you all have them written down on your calendars.

Upcoming Events:

Monday, March 1- Stacey's going away BBQ, starts at 6:30pm

Saturday, March 20- Polar Bear Plunge, Lake Tahoe
Sign up.

Saturday, March 27- Fight for Air, San Francisco
Sign up. (Use the free option on their website to send emails to friends/family for donations, also use the link as your status on facebook to get donations)

Saturday, March 27- CrossFit Regional Qualifiers, San Jose
More info.  

Friday, July 16- Sunday July 19- CrossFit Games, Aromas
More info.  

Saturday, October 30- Warrior Dash, Zamora (near Woodland)
Sign up.

Does CrossFit give your man Swagger like this guy?

WOD for 02/20/10
"Bring your knee pads!"
400 Meter Walking Lunges for time