Archive for January, 2012

Ninotchka has been training at CFSR for over a year, but some of you that only come in the evenings may not know her. And even if you do train right next to her, did you know that she’s a medal-winning figure skater? Wow. Here’s what she shared with us:

“I am a professional Figure Skater who has performed and competed for over three decades. My career has been highlighted by skating in the internationally acclaimed Snoopy on Ice shows. I have earned hundreds of medals but the most thrilling was my three gold medals and bronze won at Adult National Figure Skating Championships. I competed and won my first national title at the age of 36. I mention this because I believe we can become better athletes as we get older. Performance is at the heart of why I skate; it combines physical endurance, skill, and joy for me. I believe the courage required to perform well helps me be a stronger person. I do not plan on ever hanging up my skates.

I came to CrossFit Santa Rosa a little over a year ago. I wanted a change in my workouts after several years of stressful but rewarding changes in her life. I couldn’t be happier with the experience. I have met many wonderful people! And it has combined many of the athletics I have practiced during my 42 years of life.

CrossFit Santa Rosa is awesome because it is a one-stop shop. It has helped my skating so much. It has made me faster and stronger. I have noticed a huge difference in my shoulder flexibility. It’s a relief to come into the gym and have the workout laid out for me. I am able to achieve to the results I want in an efficient manner.

CrossFit is often defined as functional training which does not begin to describe the joy I derive from 60 minutes in the box. I can climb ropes, leap tall boxes, do mighty pull-ups, power lift like Hercules, throw in a handstand and be a member of the crew. CrossFit Santa Rosa is cross action, a wide range of play, where I find fun, strength, courage and a sense of wellbeing.

Don’t be surprised if you see me hopping a fence, climbing a tree, or turning a cartwheel around town. Please feel free to join me. If you see me carrying 6 bags of groceries, feel free to carry them for me. If you’ve been going to CFSR, I know you can!”

Thank you, Ninotchka! It is great to see your continuing progress!

Everyone feeling fast? Don’t worry, you soon will be…

This Monday night we will begin the bi-weekly track WODs. Meet promptly at 6pm at the Santa Rosa JC running track (located on Bear Cub Way just off of Mendocino).  The parking around there might be tricky, so expect to park a few blocks away and jog there. As this will be our first track workout, we will see how things work at the JC and may try some other tracks in the future.

This week, we will focus on running drills to reinforce good mechanics and we will run some 800, 400 and 200 meter intervals to establish baseline times. For anyone who hasn’t tried running on the track before, get excited. You will notice many benefits after adding some speed-work into your program: improved running technique and efficiency – you’ll go faster even when running slow and long, improved body composition, decreasing WOD times, and you might even find yourself hating running a little less.