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

Nice job as usual, folks.

And introducing the new push sled, made by our own Dan Merz!  Do we call it the Danimal, the Danner, the Merzer, the Merz Machine? This should be fun, hehe.

Yum. Got pics of your own good food? Send them in!

Mark’s wod score: Sweaty. Haha! What about you? Do you pay attention to your time or score? Why or why not? What’s it like for you when we do an unscored or “not for time” wod?

We are very pleased to announce the addition of Ryan Parker to the CrossFit Santa Rosa coaching staff.

Ryan grew up just outside of Philadelphia and played team sports throughout his youth and Lacrosse into college.  After competing in his first mountain bike race, he was hooked on cycling. That passion for cycling eventually led him to Boulder, Colorado where he was able to test himself against some of the best cyclists in the country. It was during his time in Colorado that he also began racing triathlons, and went on to compete in every distance including ironman.

Ryan walked into a CrossFit gym almost three years ago and never looked back. He loves the ability to maintain such a high level of fitness while improving strength – a foreign concept for a die-hard endurance athlete! At the same time, he discovered the Paleo lifestyle and has since become a huge advocate, encouraging dozens of his friends and family members to try it. Although he doesn’t rule out the option of racing endurance events again, he will never return to his long slow distance training, and high-carb/grain-based nutrition.

Ryan has a degree in Psychology from Penn State University and works part-time with “at risk” youth. He has worked in the fitness industry for the past 10 years. After managing some of the larger chain-gyms and feeling disconnected from what it was he loved about fitness, he started his own training business. Whether coaching aspiring triathletes and cyclists, or working with someone who is trying to lose a lot of weight and exercising for the first time, Ryan has always valued the opportunity to work as an advocate for people’s health. These days, he is passionate about CrossFit and sees it as revolutionary, not just because it’s the best conditioning program out there, but because of the community it creates. He loves introducing new people to this training methodology, and believes that CrossFit has the power to drastically improve a person’s life.

Attend Olympic Lifting class twice a week, with CrossFit classes sprinkled in? Eat colorful vegetables, pastured meats, a variety of good fats, and eliminate inflammatory foods like sugars, grains, and dairy? Muster up your mojo, your drive to achieve, your inner badass?

Ask Allison. She’s been coming to Oly class regularly for at least six weeks, and even has her own program. A few weeks ago she embarked on a Whole30 and is feeling great. Yesterday was the end of her first training cycle. The result of all this?

Pretty pretty PRs!

New Snatch personal record, 71lbs/32K.

New Clean & Jerk personal record, 98lbs/44.5K

Over the last two weekends during the Running Skills workshop, Suzy had us do this exercise where we pushed down on each other’s shoulders to gauge whether we were holding ourselves in proper alignment while standing. Suzy talked about a straight line from the shoulders to the hips to the knees to the ankles. If a person wasn’t in proper alignment when pushed down, s/he crumpled under the pressure. If properly aligned, there was no give.

Carl Paoli calls it “The Position”. Kelly Starrett refers to it as being “organized”. And in the video below, Lauri Galassi talks about being “stacked”. Different coaches use different language for it, but they’re all referring to the same thing: the proper body position you need to focus on if you want better athletic performance and/or a healthier body in your everyday life and into your future. We all want those things, right?

We’ve been practicing this position regularly in the box with various exercises: our virtuous push ups, strict pull ups, and dumbbell overhead holds, to name a few. Practice, practice, practice this position. Standing in line at the store? Get yourself stacked and organized into the position. Warming up with some burpees? Get yourself stacked and organized into the position.

Linked below are two CrossFit Journal “Previews”. To see the videos in their entirety, subscribe to the CrossFit Journal. $25 for a whole year of daily videos and articles that are guaranteed be very helpful to your training and meeting your performance goals.

First, from Lauri Galassi. This is a preview of Part I of a series of videos from a workshop she taught on handstands. In the last minute she uses a wood doll to demonstrate exactly what Suzy did with us in the running workshop where we pushed down on each other. Check it out:

Next is a preview of one piece in a series with both Kelly Starrett and Carl Paoli, Superstars. For real. The series is about “The Position,” aka Midline Stability, and its transfer to everything from the push up to double unders to…well, every human movement.

Congratulations, all!

And some good food for thought and further discussion: What Is Your Version of a “Good Workout”? from CrossFit Oakland, and A Sermon on Caution from CrossFit West Santa Cruz. Read and discuss.

On the next two Saturdays, October 1st and 8th, during the regular 10 am-11:30 am classes, our friend Suzy Babcock will be teaching us techniques for improving running form and efficiency. Learning proper running form helps prevent injuries, makes running more enjoyable, and over time, will significantly increase your speed. Wow! Who doesn’t want that?

Carolyn on the trail run at Femme Fit Summer 2011.

As usual, class will start with a warm up, after which Suzy will lead us in some exercises and practice. We won’t be doing a whole lot of running, but you will be able to apply the principles right away in the workout of the day, which will follow her mini-workshop.

So: warm up, running skills lessons, WOD, stretch/cool down. Got it? See you Saturday.

This is a guest post from our very own Cookie Monster, Anthony. If you have insight or advice for our fellow members and want to contribute to the blog, let us know!

Last year there was a big brouhaha in Major League Baseball because Yankee All-Star Alex Rodriguez walked across the pitcher’s mound returning to 1st base after a foul ball.  Apparently this is a huge etiquette “no no” and the opposing pitcher was almost comical in his outrage.  Like James Dean discovered on his very first day of school at Dawson High School in Rebel Without a Cause (anyone?), there are unwritten rules everywhere.

CrossFit Santa Rosa is no different.

Prior to a recent WOD, I was unaware that kettlebells are not to be dropped.  With the benefit of hindsight that seems obvious now, but, until a “gentle” reminder from Jo, it simply had not occurred to me.  Afterwards, I suggested that Jo post to the blog about proper equipment care; i.e., the do’s and don’ts.  If folks had a clearer understanding of the rules this could avoid future “gentle” reminders.  In that spirit, here are some rules to consider…

• If you’re not early, you’re late. Give yourself enough time to change and warm-up before class starts.  Those of you with smaller bladders may also want to reserve some time for a bathroom trip.  There is a five burpee per minute penalty past class start time.

• Introduce yourself. Initial classes may seem intimidating.  Let’s make newbies and visitors feel welcome.

• Your mom doesn’t work here. Clean up after yourself.  Be respectful of box and the resources that are provided.  Put back any and all equipment used in warm-ups and/or workouts when the class has ended.

• DNA. Clean up blood, sweat, skin, and spit.  Nobody wants your DNA on them.

• Do you like being smacked around? Neither does the equipment.  EMPTY barbells and kettlebells were not designed to be dropped.

• Don’t cherry-pick. Picking and choosing workouts based on what you want to do will almost guarantee plateauing results.  CrossFit is about being well-rounded, not just showing up on days that you can post a good score.

• Lay off the perfume or cologne. You’re here to get fit, not laid.  Don’t worry about how good you look and smell.  Worry about how well you perform.

• NO COOKIES.

What are other unwritten rules at CFSR?  Please post to Comments.