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1. Bowling this Saturday at Double Decker Lanes in Rohnert Park, 7-9 pm. CFSR has the lanes and shoes covered. You get your own drinks. Oh, and significant others are welcome too!

2. Christmas and New Year’s Week Hours:

Friday, December 24th – Tuesday, December 28th: CLOSED

All other days and classes are as usual, including a 10am New Year’s Day class on Saturday, January 1st. If you’ve been around here long enough, you know what the WOD will be!

3.  Anthony brought a huge tray of cookies into the box this evening. Yes, really. He mumbled something about it being “the holidays”. People, if it’s that easy for you to eat stuff that makes you feel crappy, then you really need to sign up for the Whole9’s Foundations of Nutrition Workshop hosted by CrossFit Santa Rosa, Sunday March 6th, 2011. It’s at our own box, for goodness sakes! There should be no excuses for those of you who want and need to learn more about eating properly for performance and health. (If you happily grabbed some of those cookies tonight, that’s you.) I’m providing a discount for the first thirty people to sign up, so just do it already. It will be your gift to me for the season. That, and a PR (yours) on the CFT.

4. Oh yeah, the CFT! It’s this Saturday, a special extended class, 10am-12pm. Lift heavy in the morning, bowl hard at night.

5. After the new year begins, we’re altering the evening schedule to accommodate our growing numbers. Starting in January, we will have a 5:30pm class and a 6:30 pm class, Monday through Friday. There’s sure to be many more additions to the class schedule as the year progresses.

It’s time for CFSR to get some new apparel! With the coming of winter, we’re planning on some sweatshirts in addition to the men’s and women’s t-shirts.

And we’re holding a contest: Current members are invited to submit their designs and/or slogans for printing on the apparel. If we choose yours, you get a free shirt. You don’t need to submit a formal Adobe file or anything, but shoot, we’ll be stoked if you do. Drawings on napkins are acceptable though.

We may choose one entry, several entries, or none. That’s just the way it is. Contest starts today, and ends on Tuesday, November 30th. We look forward to your ideas and the laughs they will undoubtedly bring.

Your idea may be used for promotion, sales, publicity and advertising purposes by CrossFit Santa Rosa, and your submission grants your approval of this use. Submit to Joanna!

Friends,

It has become abundantly clear to me that I can no longer balance being the S&C Coach/Gym Owner I want to be while being the Fireman I want to be. Out of respect for both professions, I have decided to step down as co-owner of CrossFit Santa Rosa.

I do have plans to come back to coaching in some limited role, somewhere down the line, but am taking a break for now. In the meantime, If anyone would like to get a beer or something my number is on the whiteboard.

I apologize to anyone whom I have dissapointed with this decision but it’s one I must make for my personal well being. I love you all, working with you was one of the best experiences I have had and I wish you all the best of luck.

-Thomas

“If you are a student of art you will know that many artists are never properly appreciated during their lifetimes. This is often because the work of a given artists is so far outside the realm of what is known or expected, no one really knows what to make of it at the time and it is only later that the genius of the work is appreciated. This is absolutely the case with Lights Out! Sleep, Sugar and Survival. Don’t let the somewhat sensationalistic writing style deceive you. The information in this book synthesizes hundreds of sources and not only explains why we are in our current health predicament in the western world, but also offers a prescription for fixing the problem… if we choose to listen.”

-Performance Menu Archives

I have read this book and the description above is spot on. This book is amazing. Read it.

You – yes you! -are cordially invited to attend this event. If you’ve been considering CrossFit training but haven’t yet made the leap, come on in and see what we’re about. If you’ve heard about us and CrossFit, and want to get a sense of what we do, come on in. If you’re a current member, heck, you’d better be here! Here’s what’s happening:

“Simple Steps for Saving Your Shoulders”
Kenneth Luke, MS, ATC, LAc will give an overview of the anatomy and biomechanics of the shoulder girdle, describe common activities and motions that expose it to injury, and demonstrate a few simple strategies that can help protect it.

“Indoor Rowing on the Concept 2″
Shep Harper, rower with the River City Rowing Club in Sacramento, gives us tips and techniques for rowing more efficiently in the CrossFit setting.

Group Warm Up and Post-Workout Stretching
Dynamic Stretching and Mobility Exercises to use before working out; self myofascial release for anytime; yoga-inspired post-workout stretching. Open to the public.

Workout of the Day: “Fight Gone Bad!”
1 minute at each of 5 stations, with 1 minute rest between each of 3 rounds. Count total reps for a score:
-Wall Ball (20/14) to 10″/8″
-Sumo Deadlift High Pull (75/55)
-Box Jump (20″/18″)
-Push Press (75/55)
-Row (calories)
The workout is only for current members or experienced CrossFitters; all others welcome and encouraged to observe.

Food, Drink, and Merriment
Paleo/primal-friendly food provided by CFSR, plus free t-shirt giveaways!

Hope to see you here…

For those of you who don’t know, many of us pulled together to buy a locally raised grassfed cow from Stemple Creek Ranch. Thanks for everyone who put in on the cow. Last I heard, the cow was going to slaughter some time this week.

Here’s a great reason to eat locally grown, unprocessed, meat. AHA Journal Article. Thankyou Tom for the link!

Processed meat if effing terrible for you. If you weren’t able to get in on the cow buy, Jo has been trying to put together a group of people interested in a meat and poultry CSA from Gleason Ranch in Bodega. I would encourage you all to sign up. If your interested, ask Jo about it.

They just keep coming, those muscle ups. Travis got his first in the morning, then Gaetan in the evening. Emily got her second, better than the first of long ago. And our homegirl Journey of CrossFit Oakland, who famously got her first muscle up at the CrossFit Games qualifiers in 2009 – and hasn’t had once since – did several (5 or 6 at least?) at our box this weekend. Congratulations all of you!

So there’s one day left in this Muscle-Up May. Are you coming in tomorrow, Memorial Day, to give a try? Muscle-Up June just doesn’t have the same alliterative ring…

Friday evening classes! They are now a reality. We are constantly trying to bring you guys new stuff (training, equipment, classes). Starting tomorrow Majid will be heading up the friday evening class. The friday evening class will be at the normal evening time, 6:30pm. Don’t be disappointed if you see Jo, Leah or myself filling in for Majid from time to time.

Doormats. Use them. Dirt gets inside the gym from outside the gym. Wiping your feet is a great way to keep your gym clean.

evidence

Give it up for Jo. This past weekend Jo competed at the norcal open in Novato and placed third in her weight class. Nice Jo.

We are no longer CrossFit One Wall. The work has been completed and we are excited for the future with all of you!

We have had a rash of headaches brought on by physical activity here at CFSR in the past couple weeks. Veteran members who have never had exertional headaches and newer people alike, have been experiencing this.

This seems  to coincide with allergy season. Many people get headaches as part of their allergic reaction. Perhaps it’s only being exacerbated by physical activity.