CrossFit Santa Rosa 1005H Cleveland Ave, Santa Rosa, CA 95401 (707) 542-7725

between heavy sets in our strength work.

Thomas and Emily both took first place in their weight classes at this weekend’s Redwood Empire Championships in Olympic-style weightlifting!

Emily lifted 29k in the Snatch and made a PR of 44k in the Clean and Jerk. In the process, she earned herself a new nickname – the “Mighty Ant” – after the event announcer noted that she had Clean and Jerked her bodyweight. Yes, folks, Emily weighs a whopping 97 pounds. Now every time a woman tells me she doesn’t want to lift weights because she’ll “get big” I’m going to point to this little woman. Here’s her third snatch yesterday:

Thomas made the heaviest Snatch of anyone in his session at 85k, then followed that with a 102k Clean and Jerk. Thomas’s training over the last six months has shifted to almost entirely Olympic-style weightlifting, and he’s put on quite a bit of muscle mass over that time (as anyone who knew him a year ago has noticed). He’s been working hard to produce this kind of performance, and it really paid off. Congratulations Thomas, hope it felt darn good! Here’s his second snatch of the day:

Congratulations to Thomas and Emily for their discipline and hard work! We’re proud of you two, and hope to see you on the competition platform again in the future!

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

Brianna is the first in a string of CFSR brides-to-be to tie the knot. I heard that she exchanged her dress for this strapless beauty just one week before the big day. (I like to think she wanted to show off her new-found muscles.) Congratulations Brianna and Brandon!

SRPD Officer Travis Dunn originally came to CrossFit Santa Rosa to prepare for the grueling 8 hour physical test required to get on the Santa Rosa SWAT team. The physical test included rappelling from a six story building, sprinting in full gear and dragging a dummy for time, weighted pull ups, chemical gas exposure, a long distance chase in full gear, and shooting with an elevated heart rate, amongst other tests! With a combination of our regular classes and private training designed just for him, Travis not only passed the physical test, but passed with flying colors and was offered one of the two spots available on the team out of twelve applicants. Congratulations to Officer Dunn, who is now a member of Santa Rosa SWAT. We are proud to have him as member here at CrossFit Santa Rosa too!

“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…