Category — Events

Join the fun! Here are lots of upcoming opportunities for lifting, laughing, PRing, spectating, and getting dirty…

The Heart and Sole Festival of Miles: Sunday, May 20, 2012
This is just a 1 mile race, right here at the Santa Rosa Junior College track (where we hold our own Track WODs). And CFSR is an official sponsor of this local event. Registration is only $15 and the deadline to sign up is this Saturday. This is a last minute announcement, yes, but who’s in? Let’s get a little crew together. Please talk to Ryan if you want to meet up and run. Or even if you don’t want to, but know you should!

Redwood Empire Championships: Saturday, July 7, 2012
This is best Weightlifting meet in Northern California! Hosted by our friends Myles Ahead Weightlifting, and held every summer in La Plaza park in Cotati, this is a great opportunity for watching the sport of Weightlifting or competing yourself. Held outdoors with hay bale seating and Lagunitas beer flowing, this is a super fun event, worth marking your calendar for. If you have an interest in competing, please let Joanna know ASAP, and commit to attending Olympic Lifting class Tuesdays and Thursdays at noon.

Occupy Strength: Saturday, August 11, 2012
Yeah! We want a big team for this one, and space is limited, so please register ASAP! CrossFit One World hosts the Northern California’s CrossFit Football-inspired competition, Occupy Strength. This competition has two parts: the CrossFit Football Total (max Power Clean, Squat, Bench, and Deadlift) then an under-15 minute MetCon to be announced that day. There are weight classes for this event, as well as a team score. The more people from CFSR that compete, the more fun for us all! Please register now, and send any questions to Ryan or Joanna if you have them.

The Mud Man: September 23, 2012
The folks that bring us the Vineman Triathlon are now bringing us the Mud Man obstacle course and mud run in Petaluma. There is  a 6.1 mile course for individuals and a 3.5 mile short course for a CFSR team. (There’s also a 1 mile kid’s course for anyone that wants to bring the kiddos). Team CFSR! I know Lily and Stock are both planning to run the long course. Will you join them, or hop on the team for the short course? We have a little bit of time to plan for this one, so let’s start talking. Registration is available here.

Ukiah Triathlon: Sunday, September 9, 2012
This is a sprint triathlon; it starts with a ½ mile open-water swim in Lake Mendocino, followed by a 21.7 mile bike ride in the countryside, and concludes with a 3-mile moderate run course at Mendocino College. Register here, and talk to Ryan if you have questions. This is a great opportunity to try out the sport of of triathlon, especially if you’re doing CFSR Swim Camp. It has short distances and is just up the road from us.

Get out of your comfort zone, and consider signing up for one of these competitive events. Give a purpose to your training, get comfortable with uncomfortable, and reap the rewards of hard work and accomplishment.

And, if the intrinsic rewards don’t motivate you, maybe a t-shirt will. We’ll be making up a Team CFSR shirt soon, and welcome your design ideas. Free tee to all CFSR competitors!

We’re excited to announce a 6 week Swim Camp for CFSR members, co-sponsored by the Santa Rosa Junior College Athletic Department and taught by SRJC Head Coach and CFSR member Jill McCormick.

Jill McCormick is the Head Men’s & Women’s Swim Coach, Head Women’s Water Polo Coach, and a kinesiology instructor at Santa Rosa Junior College.  She has been coaching competitive swimming for over 20 years and has coached everything from the non/beginning swimmer (young and old), to triathletes, to national ranking collegiate swimmers.  In her twelve years at SRJC, her teams have won four CA State Championships, six Conference Championships, and she has produced over 90 All American athletes.  Jill was named the California Community College Swim Coach of the Year in 2009, 2008, 2007, 2005, and 2004; and was named Big 8 Conference Coach of the Year in 2011, 2009, and 2008. She holds a Master’s degree in Athletes and Academic Achievement from the University of California, Berkeley and a Bachelor’s degree in English (with a minor in Physical Education) from the University of California, Davis.  Jill grew up a local swimmer competing for the Santa Rosa Neptunes, Montgomery High School, and was an All American backstroker at the collegiate level at SRJC and UC Davis.

Who Swim Camp is for:
Swim Camp is open to all CFSR members, regardless of swimming ability or experience. This is a great opportunity if you:
-want to get more efficient at swimming
-seek more tools for the pursuit of fitness
-look forward to a new challenge and a new sport!
-are training or thinking of training for triathlon

What:
This 6 week swim camp will focus on front crawl/freestyle swimming skills and efficiency, and will be modeled after our regular CrossFit classes.
Each Swim Camp session includes:
-Pool Warm Up
-Lesson and Practice: Front Crawl Skill Progressions
-WOD: Combining movements in and out of the pool
-A Finisher
-Pool Stretching and Cool Down

Where:
Quinn Swim Center at the Santa Rosa Junior College

When:
Thursdays, 6:30 pm-8:00 pm
May 3rd-June 7th, 2012 (6 weeks)

Cost:
$100 for 6 weeks, or $20/session drop-in
100% of proceeds benefit the SRJC Swim Team!

If you have any questions, please email info@crossfitsantarosa.com. Register online for the 6 week Swim Camp or you can also click there to for single drop ins.

Are you in?

Last year CFSR was well-represented at the 2011 Friendly City Open, hosted by Myles Ahead Weightlifting in Rohnert Park. We had four athletes compete and a load of members that came out to cheer them on and check out the sport of weightlifting at a meet right here in our backyard. Click on the link to see a report back and photos of the event.

This year Myles Ahead has moved to Petaluma and therefore renamed this meet the Rivertown Classic. Although there are no CFSR athletes competing this year, this is a great opportunity for you see what a weightlifting competition is like. You might be surprised to see regular people of all ages, shapes, and sizes (just like any of us) getting up on the platform to Snatch and Clean & Jerk. There will be kids as young as ten, high schoolers, folks in their sixties, and everything in between, as well as variety in experience and technique. We hope you’ll consider checking it out. Who’s interested? Talk to others, and you might meet up at a certain time, or take off after the 10 am class at the box.

The meet goes on all day, and you can stop by for even just a few minutes to watch a few lifts! The schedule is as follows:

Women’s bodyweight classes: 48, 53 & 58 Kg will lift at 10 am
Men’s bodyweight classes: 56, 62, 69 & 77 Kg lift at 12 noon
Women’s bodyweight classes: 63, 69, 75 & +75 Kg lift at 2 pm
Men’s bodyweight classes 85, 94, 105 & +105 Kg lift at 4 pm

By the way, 1 kilo = 2.2 pounds, so to see the weight classes in pounds, just multiply the number of kilos by 2.2.  It is always fun to see how and how much people of your own gender and in your own weight class are lifting. But most of all it’s fun to see the great variety of people that enjoy doing and watching this sport.

And remember that our Olympic Lifting class meets Tuesdays and Thursdays at noon. We encourage anyone to attend, and to let us know if you have any interest in competing. We’re hoping to bring Team CFSR to one or two meets between July and December this year. You can join the team!

Find the familiar faces of Joanna, Shannon, and Adrian in this highlights reel from the Level 10 Fall Strength Challenge in Oroville a few months ago. CFSR represents!

Did that get you in the mood for some CrossFit competition? There’s just one week left to register for the 2012 CrossFit Open, which starts next Wednesday, February 22 and continues for five weeks.

When you register, be sure to select “CrossFit Santa Rosa” as your affiliate and then again as your team. Once you register, please let Joanna know that you’re competing in the Open, as we need to know who’s on the team to coordinate scheduling. Let’s go Team CFSR!

The Practical Paleo Seminar is for you if you:

• Want to lose weight or lean out a bit as part of a healthy lifestyle change
• Have a health problem that you’ve just accepted as part of your life: eczema, arthritis, irritable bowel or other digestive dis orders, low energy, adult acne, sugar cravings or other food addictions…
• Have tried Paleo or Primal eating but just couldn’t figure out on your own how to make it work for your life
• Are ready to be healthy and vibrant and are looking for practical nutrition tools to help you get there

Nutritionist Diane Sanfilippo of the great website, blog, and podcast Balanced Bites will be at CFSR to give you the lowdown on the whys and hows of Paleo eating. And there are just a few days left for you to get the early-bird rate. The price goes up after Saturday, so get registered now and join us!

This event is open to the public – invite a friend or family member and get the knowledge and tools you need to eat for optimal health and body composition. The seminar is February 25th, 9am-5 pm, and your registration includes Diane’s e-book The Practical Paleo Nutrition Guide.

Go check out Diane’s website to get a sense of just how much she has to teach us all. Even those of us who have been eating this way for years have something to gain by attending her seminar.

Big ups to everyone who submitted a score for the January Challenge: Kyle, Terri, Stock, Jessica, Taylor, Matt C, Lily, Rich, Dan, Tracey, and Andrea! I’m so proud of each of you for doing this. Here are the winners:

Men
1st place: Rich 6:52.2
2nd place: Dan 6:53.4
3rd place: Taylor 7:07.5

Women
1st place: Andrea 7:40.1
2nd place: Jessica 8:09.5
3rd place: Lily 8:11.0

February Challenge will be announced tomorrow!

Last year's CrossFit Games at the Home Depot Center in Los Angeles.

The CrossFit Games season is upon us, and the CF Open starts in a month on February 22nd.

If you’re new to us and this whole CrossFit Games thing, here’s how it works. Anyone in the world can compete in the Open, which lasts for five weeks. Each week, CrossFit Headquarters will announce a new workout to be completed that week. Participants complete the workout with a judge at a registered affiliate (that’s us!) or may submit a video of the workout for score verification. Each week you register your score on the Games site and are ranked by your cumulative scores over the five weeks. The top 60 individual men and women plus the top 30 teams in each of 17 regions in the world (Northern California is ours) are then invited to compete in the weekend-long Regionals. From Regionals, the top three men, women, and teams move on to compete at the CrossFit Games at the Home Depot Center in July.

We will follow the same format we did last year to complete the Open workouts: we will reserve Saturdays after the regular class as a time for the Open competition. We’ll have a judge for each competitor, and break the workout into heats as needed. Like last year, you may arrange to do the workout at a different time if you can’t make it on a given Saturday. The Saturday slot is ideal though, in that it provides the competitive atmosphere and support that often promotes higher performance. (There is one important note to make here: the first Saturday of the Open, February 25th, we are excited to be hosting the Balanced Bites Practical Paleo Seminar; the first workout of the Open, therefore, will take place at CFSR on Sunday, Febuary 26th.)

Are you interested in competing? Everyone is welcome! It’s a fun time, and if you’ve been even a little interested in this CrossFit as a competitive sport thing, the Open is a great opportunity to get your feet wet. Note that scaling is not allowed to submit a score, so you’ll need to be able to do the workouts – whatever they are – as prescribed. Check out the six workouts from the 2011 Open to get a sense of what this could look like. We will have absolutely no idea what this year’s workouts will look like until they are announced week by week. Registration for the 2012 CrossFit Open begins February 1st!

If you’ve been training at CFSR for a year or more and didn’t make it to Saturday’s holiday potluck, please contact Joanna or Brittany. We have an anniversary gift for you!

Congratulations to all who completed the CrossFit Total, and thanks to everyone who stayed or came out for the potluck. Here are some pics from the day. What’s a CFT at CFSR without an impressive back squat from Manspeaker? And beer is totally paleo, didn’t cha know? See more pics on our facebook page.

Also, please note our holiday hours to your left in “Upcoming Events”. We are closed on Christmas Eve but open for a special New Year’s Day workout on Sunday!

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This Saturday, December 17th, our workout of the day will be the CrossFit Total, followed by a potluck and social gathering.

What is the CrossFit Total?
The CrossFit Total (CFT) was developed by Mark Rippetoe, the brilliant (and comedic) strength coach. In a December 2006 CrossFit Journal article (click here for a free download) he wrote, “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.”

“After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do.”

“The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance in the previous two attempts.”

“If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.”

So if you’re one of our newer members and haven’t yet trained these lifts for any substantial amount of time or through full training cycles, you are still welcome to come in and work out, but we’ll have you doing different rep schemes of the same lifts: back squat, press, deadlift. It will still be a great workout!

And of course, the CFT will be followed by…

A Paleo Potluck and Holiday Party
All members are invited! Dan, pictured below at last year’s gathering, has suggested that we also make this an ugly Christmas-sweater party. You game? It starts around 12 noon, or as soon as the CFT is completed.

Please bring a grain-free, dairy-free dish or drink to share. There is a sign-up sheet at the box. CFSR will provide paper plates and all that stuff, plus some door prizes. Please come out and join us! All members are welcome, and we hope to see a bunch of you.

Post any questions to comments.

Who can forget this?

Check ‘em out! (Click to enlarge.)

And mark your calendars! We will be doing the CrossFit Total on Saturday, December 17th, 10 am-12 noon. More info about that day to follow.