U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. WOD for 10/1/2016 ZIMMERMAN. 25 MIN AMRAP 11 C2B 2 DEADLIFTS 315/225 10 HSPU


This workout has been developed in collaboration with Neal Maddox to be a dynamic push for you physically and mentally. The workout will test you mentally especially in the rounds of 8 and 7. You will want to put the bar down and to take extra breaths during your bar facing burpees. The rep scheme provides a reward for those athletes who are willing to push themselves just a bit further than they think they are capable of. Athletes, pick a skill level that you can perform all Hang Squat Clean Thrusters efficiently (as few of breaks per round as possible- unbroken is the goal). ** Do not forget to post your workout to the Lurong Website for Validation** WOD for 9/30/2016 LURONG WOD 3 10-9-8-7


WOD for 9/29/2016 FRONT SQUAT. 3X10@ 70% 5-3-1-3-5 FULL CLEAN. 205/135. MUSCLE UPS SCALE 8-6-4-2-4-6-8 FULL CLEAN 135/95 C2B & PUSH UPS

Way to go Kristene



WOD for 9/27/2016 JERK 8X2 FROM THE GROUND 800M RUN 10 DEADLIFTS 275/205 20 POWER CLEANS 185/115 30 S2OH 95/65 women's bar + 15s = 65 +25 = 115 + 45 = 205 men's bar + 25s = 95 + 45s = 185 + 45 = 275 RX Barbell math :)


WOD for 9/26/16 6min EMOM 2 cleans for total weight 14 MIN AMRAP 10 G2OH 75/55 30 DOUBLE UNDERS


Oldie but goodie... WOD for 9/24/2016 KELLY 5 ROUNDS 400M RUN 30 BOX JUMPS 24/20 30 WALL BALLS 20/14


TIS THE SEASON FOR PUMPKIN PANCAKES!!! TAKEN AND SHARING WITH YOU FROM THE LURONG WEBSITE - Pumpkin Pancakes (makes 6 servings) Whisk 12 eggs, 1 ½ cups canned pumpkin, 3 tsp. pure vanilla extract and 3 tbsp. pure maple syrup together. Sift 3 tsp. pumpkin pie spice, 3 tsp. cinnamon, and ¾ tsp. baking soda into wet ingredients. Melt 3 tbsp. ghee in large skillet over medium heat. Mix melted ghee into batter. Using that same skillet that should have leftover ghee greasing the pan, spoon batter into skillet to make pancakes of your desired size. Remember, this will make 6 separate servings for 3 days. When a few bubbles appear in pancakes, flip them over to finish cooking. Calories: 247 Fat: 17.


Challenge Yourself: Do Something Epic! I see so many people just trudging along in the monotony of their daily lives, happy to get up, drink their cup of Joe, eat their muffin, and head off to their jobs; only to trudge home and plop down on the couch in front of the TV. Ugh! Why? Instead of going through the motions like everyone else, why not challenge yourself and do something epic. Do something mentally, physically, and emotionally exhausting, something that will forever change your life and define who you are as a person. Most people think they can’t and they are correct; as long as they think they can’t do something, they will never be able to do it. They think they are too old, too

Wednesday - You CrossFit to be better at Life

crossfittrainingCrossFit HQ Staff Member @tosh.crookedbutterfly ・・・ Final Post; Tahoe 200 Somewhere along the way it registered with me something that I've heard over and over... "That's the @CrossFit guy". It's been a few events I've heard this a few times now. And until halfway through this race did I spend any time contemplating it. ... When you are at an ultra endurance running event of 205.5 miles you find yourself surrounded by endurance athletes and a general physique/training regimen. At the 50's and 100's it's actually more noticeable. But, I think it is super safe to say that I'm the only one in the field that can bench press my body weight x20, deadlift 2x BW, squat BW x30,

Pose Running

WOD for 9/20/2016 Bench Press 5-3-1-1-1 6min 800m run then max effort stone to shoulder AHAP 4min rest 3 rounds 200m run 12 cheat to bar pull-ups THURSDAY TESTING 1 RM FRONT SQUAT!!

The Importance of Respecting the CrossFit Process

By Mike Tromello Today you can find two types of CrossFit. One is that awesome exercise routine we all fell in love with that consists of functional movements done at high intensity for the betterment of our health. The other is the sport of CrossFit. Just like what you see on ESPN, CrossFit the sport continues to grow every day. With this growth in popularity, more athletes are coming into the mix and wanting to compete at high levels. They arise from all walks of life, ranging from the former college football player to the ultra-marathon runner, and they all have one thing in common - they lack patience. These athletes feel that because they found success in their former endeavors, they wi

Today marks 45 years for Bill & Cat

June 5, 1952 — Sept. 12, 2016 Cathy Ann “Cat” (Burt) Banovitz, 64, of Fairfield, California, passed away peacefully at home after a long battle with cancer on Sept. 12, 2016. Cat was born in Vallejo on June 5, 1952. She graduated from Armijo High School in 1970. Cat was married to the love of her life, Bill, on Sept. 16, 1972. They were married for 44 years. Cat worked as a Title Officer for First American Title for more than 20 years. She enjoyed dancing and spending time with her grandchildren. She was also actively involved with the Golden Hills Mustang Club. Cat is survived by her husband, Bill; sons, Jason (Melanie), Joseph (Karri) and Nick (Jackie); her parents, Ned and Yvonne Burt; br

Don't we all wish we were doing CrossFit in High school?

WOD for 9/16/2016 LURONG WOD 1 2 ROUNDS 17 MIN CAP 500 M ROW 40 GOBLET SQUATS 1.5/1 30 WALL SIT UPS 20 DEFICIT PUSH UPS HANDS ON (45/25) PLATE. 10 STRICT PULL UPS Each class will be treated differently based on size; some may run heats for rowers, so may do more mobility, some may run 400m if not registered. PUSH -UP STANDARD... The deficit push up is a normal push up performed with the athlete's hands planted on a raised platform. A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must make contact with the floor.

Funeral time changed to 9am

A friendly reminder we offer yoga every Sunday from 8 to 9am with Shaneka. This is free for CrossFit Solano members; drop-ins welcome for only $10. See yesterday's post for information on Cat Banovitz's viewing and funeral arrangements. The gym will still be open, but all welcome to attend the viewing/funeral. UPDATE. BILL REACHED OUT AND THE FUNERAL NOW STARTS AT 9AM - BURIAL AND RECEPTION TO FOLLOW AS STATED IN YESTERDAY'S POST. WOD for 9/15/2016 Hatch Week 12, Day 2 10 MIN AMRAP 5 PUSH PRESS 95/65 10 HANG POWER CLEANS 20 DOUBLE UNDERS

Our dearest Cat, Rest In Peace

It is with great sadness that I share Cat Banovitz passed today peacefully in her sleep. Cat was a huge supporter of CrossFit Solano; the community, its athletes, coaches, and events. She helped Bill man the BBQ at fundraisers, helped sell raffle tickets for Regional fundraising, opened her home to all for an annual pool party, always cheered on our athletes and was a friendly face welcoming people/guests with Maggie. Viewing will be this Friday September 16th at Fairfield Funeral Home located at 1750 Pennsylvania St from 6 to 9pm. Service will be Saturday September 17th at First Baptist Church located at 1108 Washington St in Fairfield at 8:30am. Grave side will be following the service (10

Cindy in a couple years

Pacific Edge Gymnastics Academy holds Adult Gymnastics 7pm-8pm every Wednesday. There are no membership costs, just pay the $10 every time you drop in. No enrollment fees or contracts!! This is a great opportunity for those wanting to sharpen their gymnastic skills or finally learn something they've been eager to try (but don't make the time).... IE HS Walk for me! This class is for adults only and for all skill levels. Don't feel intimidated. Start asking around and get someone from CFS to join you! It's only $10! Great instruction with coaches that love being there! Go in :) Should you have any questions, comments or concern, pleas email Pacific Edge directly at P

Why Hook Grip?

by Fred Lowe, 3x Olympian It doesn’t matter who we are; we all have similar (often identical) problems and challenges in life. If we are trying to snatch or clean a barbell, the movements themselves dictate the universal challenges associated with these lifts. When we execute the snatch or clean from the floor, the bar has to travel WAY further for us to finish the lift than any other two-hands barbell movement. Because of this, SPEED has to be generated for the bar to travel the required vertical distance for success. Inadequate speed = failed lift. When properly executed, the speed peaks right in the MIDDLE of the movement for the snatch or clean. Our next problem is that we have to hold o

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