Archive for May, 2012

We’re excited for Tracey as she leaves Santa Rosa to embark on a new phase in her career and life, but are sad to see her go. She has become an integral part of this community. Don’t forget us, Tracey! We’ll miss you!

Here is a sweet piece that Tracey wrote about her journey with CFSR over the last year and half:

My name is Tracey, and I am a recovering cardio addict.

I came to Crossfit Santa Rosa in the fall of 2010 as a veteran marathon runner in full race condition. I thought I was a good athlete already, so Crossfit might help me a little around the edges but I was doing well on my own. My On-ramp was an exercise in humility. I could not even do a proper air squat, having no posterior chain after so many years of running.

My initial gains came very slowly in the box because I refused to acknowledge that anything other than running 5 miles was a workout. I tried to run my same 20-25 miles a week and add in Crossfit. I was miserably sore all the time and my strength improved at a snail’s pace. Joanna cautioned me many times I was overtraining and needed to stop the chronic cardio. She told me repeatedly that Crossfit was excellent conditioning  and I didn’t need run so much. Did I listen? Nah.

And then, the inevitable: one day doing double unders I started to feel a burning at the back of my right heel. Which, of course, I ignored. I ignored it until the pain got so bad I couldn’t walk properly. I eventually went to the doctor and discovered a chronic Achilles tendon tear and tendonitis, more than likely the result of my refusal to quit overtraining. I ended up in a boot for 6 weeks and couldn’t do anything but swim and a few upper body lifts. The forced inactivity was torturous.

When I got released to work out again, my running was restricted but not my weightlifting. I started going to Oly class and doing Crossfit minus the long cardio sessions in between. And what happened? In 3 months, my strength increased substantially. I made it to the top of the rope for the first time. My pull-ups improved dramatically. I got into a headstand. I took 13 seconds off my 2000 meter row time. Why did all these positive changes happen? Because I FINALLY listened to my coaches and my body and quit the long slogs through the neighborhood. I still run because I enjoy it, but it has become a once or twice a week way to mix it up. I feel better physically than I have in years. And recently when the WOD was a mile for time I ran a casual mile that was one of the fastest I’ve ever clocked.

Those of you who I have had the privilege to know over the last 2 years are aware my time in Santa Rosa is drawing to an end. As I begin my new life chapter in Phoenix I take with me a solid foundation of fitness and I owe it to the coaching staff and my classmates at Crossfit Santa Rosa. I can only think what gains I might have made if I weren’t so darn stubborn and had actually listened in the first place.

I will miss all of you so much!! Thanks for being my family here in California.

Tracey Hanna

You might have noticed the flashy sheetmetal that’s gone up on the walls outside the office?

One wall is for photos of members. We’ve got a Polaroid (well, actually it’s Fuji) camera, ready to take your picture, close up. This is back to the old-school, where you only get one shot, taken and developed on the spot. If you want to fancy your hair up or put on a tuxedo, you are welcome to. If you want your picture taken when you’re lying on the floor in a pool of sweat, that’s fine too. However you want to play it, just be ready. Photos will be taken over the next week or so!

The other wall is our Member Networking board. Please feel free to bring in a stack of your business cards to clip up there. We have such amazing members that offer many varied services. Promote yours and support others.