Crossfit 707

Our very own Andre & Diana Morales took a vacay in Hawaii, and of course they couldn’t leave without doing the classic “handstand photo on the beach!”

Lookin’ good, you two!  Do you workout?!

WOD for SATURDAY 051912:

Surprise Team WOD

Do you know what’s happening this weekend?!?!

NorCal Regionals, baby!!!

Long term goal (both for me and our box) ~ Qualify for Regionals and show the world what CF707 is made of!!  ;-)

Until that awesome day comes, though, tomorrow (Friday), a few of us are going down to San Jose to check out the excitement and see some of the fittest people in the world compete!  If you guys have some free time this weekend, I encourage you to go check it out!  Tickets are only $10!

Here’s more info: http://games.crossfit.com/region/northern-california

WOD for FRIDAY 051812:

Deadlift Deficit  3 – 3 – 3 – 3 – 3

Then…

10-9-8-7-6-5-4-3-2-1

Deadlift (225/185)

15 Air Squats

This is Bill. He is 71 years old.  He just did a front lever.  For those of you who aren’t familiar with this gymnastics movement, it is hard as f***!  So hard, in fact, that very, very few people can do it.  It is by far an advanced movement…for any age!!!

Here’s some more about this guy ~ http://games.crossfit.com/article/highland-games-champ-becomes-crossfit-masters-competitor

Pretty inspiring!  And…takes away any and all excuses about age!  So, drop the whole, “I’m getting too old” act.  If you really want it, you can get it!  Just like Bill did! 

WOD for THURSDAY 051712:

Wall Walks practice

Then…

12min AMRAP:

250m Row

5 Wall Walks

20 Russian Twists w/ KB (53/35) (1 is 1)

LOTS OF CHANGES AHEAD IN JUNE!!  Read carefully…

CHILDCARE: Starting on Monday, June 4th, we will have a new babysitter named Kristina taking over!  She’s Kathy daughter, the one who makes our awesome t-shirts!  We will have a NEW Childcare Schedule then, too.  Childcare will be available Monday – Friday at 9:30am and 5:00pm only (no more 6:00pm), and we will still have Saturday at 8:30am and 9:30am.

CF KIDS PROGRAM: We will have a new CF Kids and Teens program at our box!  We hope to have more info next Monday for y’all.  We are very excited to get this program started this summer!  Please note, absolutely no one under the age of 18 may participate in our regular adult classes.  No exceptions.  This is to ensure the safety and appropriateness of your children and teens.  Also, parents may NOT participate or interfere in any way with the CFK classes.  Parents are welcome to stay and watch quietly from the side, though.

MEMBERSHIP DUES: Starting in June, we will be enforcing a late fee of $25 each month if you do not pay your membership fee by the 5th of the month.  We do have Auto-Pay that you can sign up for at anytime, and avoid the hassle of having to remember to pay us each month.  Otherwise, you need to remember to pay us by the 5th (we do not want to have to chase you down each month).  If you are repeatedly late, we will require that you do Auto-Pay.  Thank you for paying on time!

NEW MEMBERS & INTERESTED CLIENTS: Because our family is growing so large, and classes are getting bigger, we want to ensure the safety and readiness of new members.  Therefore, we are now requiring that any newbies complete our On-Ramp Program OR a 4-session private On-Ramp if they cannot commit to the 2-week program.  Please DO NOT drop in unannounced to try class out, or bring a friend or family member with no experience.  The only time you may bring family and friends is the FIRST TUESDAY of every month when we have the free workout.  For more info or questions, please contact Kara at 707-853-3556 or email kara@crossfit707.com 

WOD for WEDNESDAY 051612:

Floor Press  2 – 2 – 2 – 2 – 2

Then…

Death by Ring Push ups and Sit ups

~ On the first minute, complete 1 Ring PU and 1 Sit up.  Then on the second minute, complete 2 RPU and 2SU.  On the third minute, 3 RPU and 3 SU.  And so on, until you cannot complete the required reps within that minute.

As many of you know, a lot of the CrossFit WODs are names after Girls and Heroes.  Recently, we’ve had two new girls join our CF707 family, and you’ve already gotten to complete “Bailey,” and now you get to meet “Makenna!”

Mwahahahahaha!

Makenna decided to come out quickly, leaving poor Michelle to have to go through it WITHOUT the magical epidural.  Hardcore!  So, to honor Michelle’s badassness (and all mom’s who’ve endured a natural birth), Coach Brad came up with this nice doozey.  It gets progressive harder to simulate the pain Michelle went through, and then eases up near the end when the baby finally comes out!

How is everyone’s Paleo Challenge going?!  Are you still keeping track and keeping yourself honest?  Stay motivated!  It’s an everyday effort, people!

Have you signed up for the Prove Your Fitness challenge yet?!?!  Go to http://crossfitvvn.com/ for more info.  It’ll be a fun event amongst all Solano County CrossFitters, and we’d like CF707 to represent!!!!!!  If you’re on the fence about signing up, don’t be!  Do it! 

WOD for TUESDAY 051512:

Cartwheels & Forward Rolls

Then…

“Makenna”

For Time:

100 m. run

6 Full Squat Cleans (155/115)

200 m run

9 Front Squat (155/115)

400 m run

12 Man Makers (40/25) ~ 6 Crickets between each MM rep

200 m run

9 Burpee Box Jumps (24/20)

100m run

6 Pull ups

Welcome to the world, Makenna Gerrard!!!

Congrats to Coach Brad & Michelle on their third and final beautiful girl!  Makenna came Saturday night, and couldn’t be more perfect!

We got babies left and right – future CrossFitters, for sure!

Remember, tomorrow (Mon, 5/14) our next On-Ramp Program begins!  So, if you or someone you know is interested in starting, send them our way!!!  For more info, be sure to go to www.crossfit707.com/on-ramp

WOD for MONDAY 051412:

Sotts Press  2 – 2 – 2 – 2 – 2

Then…

12 – 9 – 6 – 3

Overhead Squats (95/65)

Ring Dips

It’s coming!  It’s coming!  The Body Fat Truck is coming TOMORROW (Saturday, May 12th) from 8:00am – 1:00pm!!  Almost all of the slots are full, but there are a few openings still after 12, so check the sign-up sheet on our desk!

If you want to do the Body Fat Truck, and can make it at or close to 1:00pm, they will wait for you because they are nice like that, but you have to let me know ASAP!  Email me or call or text me 707-853-3556

If you haven’t already, bring a CHECK made payable to “Body Fat Test” for $49.00.

HOW TO PREPARE FOR THE TEST:

• Bring a SWIMSUIT and a TOWEL.  Change in the privacy of our dressing room located inside the lab.
• DO NOT EAT anything 2 hours prior.  Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay.
• You should try to use the restroom and take a shower beforehand, if possible. Also, please do not have large amounts of makeup or hair gel on when taking the test.
• Submerge yourself in water. You will totally submerge yourself in water for only a few seconds. Simply count from one to five while underwater. You are in complete control.

The water is heated to between 89° and 94°, depending on the season. The water is also chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water every night.  We have a private dressing room onboard and for your comfort the lab is air conditioned in the summer and heated in the winter.

A trained technician will be with you every second of the test. You will have privacy and confidentiality during the entire test, which takes approximately 10 minutes. You are always welcome to have a friend in the clinic at the same time watching if you wish.

After the test, you will receive a 4 page printout, which shows you where you are, where you should be, and what it will take to get there. You will have a realistic baseline to establish your fitness goals.

We will still have regular 8:30 & 9:30am classes during the Body Fat Test.

WOD for SATURDAY 051211:

Partner WOD

800M Run each

25 Pull-ups

35 Ground to Overhead (135/95)

45 KBS (53/35)

55 Burpees Over Bar

800 M Run Each

Have any Paleo recipes that you’ve tried already and love? SHARE them with us!  Post them to our Facebook page, or in our Google discussion board.

I’m going to share with you a few of my favorites, and they are very, very easy to make:

Broccoli, Grapes, & Bacon Salad

Fresh Broccoli (raw) chopped

Red Grapes

Cooked Bacon cut into pieces

Fresh White Onion (raw) chopped

Raw Almonds chopped

“Paleo Mayo” – here’s two options: http://paleodietlifestyle.com/paleo-mayonnaise/

Otherwise, if you’re not 100% strict Paleo, you can use store-bought mayo and put a little lemon juice in it.

Mix all ingredients and enjoy!

Paleo Breakfast

Hard Boiled eggs chopped

Cooked ground lean turkey

White Onion chopped

Mushrooms chopped

Bacon chopped

Green Peppers chopped

Fresh Garlic minced

Cook all ingredients (except hard boiled eggs) in a pan, and then top with hardboiled eggs chopped, and enjoy!

Paleo Blueberry Muffins

‎2 1/2c almond flour

1/3c grapeseed oil

1/3c agave

1tbsp vanilla

1tsp salt

1tsp baking soda

6 eggs

1tsp cinnamon

1c blueberries (more or less if desired)

Mix all ingredients.  Pour into muffin pan.  Bake at 350 for 25 – 30min.

ALMOND FLOUR ~ it is expensive in stores!  So, a cheaper way to get almond flour is to buy the large bag of raw almonds at Costco, and then chop it up yourself in a Magic Bullet or strong blender.

Hope you enjoy these!  And, looking forward to trying out some new ones that y’all share with us, so start posting!!!

WOD for FRIDAY 051112:

Muscle Up Progression

Then…

For Time:

40 Broad Jumps (full squat to full extension)

40 KBS (53/35)

400m Run

25 OHWL w/ plate (45/25) (knee to ground, to full extension)

5 Rope Climbs (15 scaled rope climbs)

Know anyone interested in starting CrossFit?  Are they nervous about the movements or the intensity?  Intimidated by all the acronyms?

Well lucky for that person the next On-Ramp is starting up next Monday.  It is a lovely two week program to cover the basics of CrossFit, get you familiar with the movements and the workouts and get you ready to join the rest of the group at the next WOD.  Just hit the “Contact Us” on the homepage and email Kara or I about getting started.

Skill:

Overhead Squat

WOD:

Boxing Match Gone Bad

(Fight Gone Bad style but only three exercises and only three rounds)

Push Press (75/55)

Box Jump

Wall Ball (20/14)

Alright CF707 – it’s time to show Solano County what we got!  CrossFit Compound is hosting a fun event to test our fitness against others from CF Solano, CF Vallejo, CF Compound (Vacaville), and others in Solano County.

Competition is on SATURDAY, JUNE 9th.  The WODs are designed to “even the playing field,” so big or small, slow or fast, new or experienced to CF, everyone is encouraged to participate.  We want to represent CF707 well, so sign-up and come compete and have fun with us!  So far, we only have a few signed-up, and we certainly have many, many others of you who should be doing this, too!!!! 

If you have any questions about doing the competition, talk to the coaches.

For more info, go to: http://crossfitvvn.com/

WOD for WEDNESDAY 040912:

Pistol Practice

Then…

10 Man Makers (40/25)

Run 100M

9 Man Makers

Run 100M

8 Man Makers

Run 100M…

One Rep less each round down to 1 Man Maker, 100M Run