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New Cycle: Heading Into 2018

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The Fall Challenge was a phenomenal success. People made huge PR's on their push press, front squat and power cleans. More than that, I saw a ton of improvement on overall form and technique. Also, I had the pleasure of witnessing so many of you re-attempt the Hendrickson Beep Test (despite how painful it was the first time around), and saw so many people add...


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Fall Challenge 2017

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It's that time of year, Fall Challenge time! The Fall Challenge is an opportunity to establish accountability, work towards a specific goal, and be part of something the whole community is doing. This year the Fall Challenge is: 1 RM Front Squat 1 RM Push Press 1 RM Power Clean The Hendrickson Beep Test That's right, this challenge is a FOUR-PART extravaganza of strength and endurance. Next week, sep 18th - 25th,...


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September Mobilibuddy: Shelley Quade

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What first drew you to adding mobility into your routine? I’ve always enjoyed yoga, so I was excited to try out Solcana’s version. What was your first mobility experience like? It was nice. More relaxed with longer poses than other classes I’d been to. I definitely felt the focus was on rejuvenating my muscles rather than working them. What are the benefits you've noticed from incorporating mobility? Increased flexibility, which...


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The Solcana Pledge

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Our most recent #comeasyouare project was a huge success, and we ended up with over 100 photos of you awesome people looking powerful at the gym. My favorite part of this project was seeing so many of you reflect on the struggles of showing up in your own body, as well as the triumphs of owning who you are. To follow up on this project,...


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Solcana Brand Ambassador: Amalia Nicholson

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Amalia Nicholson (she/her) @amalianicholson What type(s) of community work do you engage in? I work in the advertising + film community, primarily. When I'm not working, I'm still working... But on launching a super cool podcast called Borrowed Interest with a couple other rad ladies of color in advertising! We're going to take a critical and fun look at what it's like to be a person of...


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Solcana Brand Ambassador: Kory LaQuess Pullam

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Kory LaQuess Pullam. He, Him, His What type(s) of community work do you engage in? I do a fair amount engagement with the community through the arts. Also, workshops and Improv clinics with youth are things that I have found myself giving my time to.. Why Solcana? Why now? It's a perfect time for me to join Solcana because I want to take better care of myself. I like...


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Solcana Brand Ambassador: Hector "The Big Gay Mexican" Chavarria

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Hector Chavarria (He/Him) @biggaymexican What type(s) of community work do you engage in? I am a performance artist known as The Big Gay Mexican, tell your friends. My work has been seen in various cabarets and social events throughout the Twin Cities. There is so much fat-shaming, homophobia, and racism flooding the Internet, primarily in social media. The reason I began Big Gay Mexican was because I...


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Max-out week + End of Summer Mini-Cycle

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This week we are finding our 1 rep max for back squat, bench, deadlift and snatch. Such an exciting time! Remember to make sure you get those numbers tracked into WODify and keep them in your memory bank for the future. If this is your first (or hundredth) time maxing out, here are my suggestions going into this week. Don't repeat an old number. Warm up...


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Solcana Scholarship Winners

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I am so excited to announce that we picked our scholarship winner(s)! We raised $1980 to sponsor an athlete for a full year. We had over 20 applicants, and in the end we just fell totally in love with two people, so they are both coming on board! Eli and Karina are two folks that I am thrilled to welcome to the Solcana family. I hope...


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Solcana Brand Ambassador: Patrick Stephenson

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Patrick Stephenson (@patiomensch on Twitter, Facebook, Instagram) | He, him & his   What type(s) of community work do you engage in? Well, I’m all about bikes AND bike community! FOR STARTERS: I’m the co-founder of 30 Days of Biking, a pledge to ride your bike every day in April and share your adventures online with the hashtag #30daysofbiking. There’s no required distance for this pledge (around the block counts just...


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July Athletes of the Month

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This month we have two magical unicorns as our Athletes Of the Month: Drew Stever and Alicia Tatley. Both of these two super humans started with us at the same time and came in excited to get to work. Since then they have become an integral part of our community, both jumping head-first into the gym challenges and events, as well as using their extra...


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Solcana Scholarship

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To donate: http://squ.re/2tc82g4 To apply: http://bit.ly/2sIKcHo Right now at Solcana we are raising money to fund a scholarship membership.This scholarship opportunity has been afforded to us by our generous members and friends, who have donated their money and time to make this scholarship possible. We have raised $830 of the $1980 needed to cover a whole year of membership for someone. If you would like to donate, the donation page...


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3rd Anniversary Day-Of-Fun

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Our 3rd Anniversary Day-Of-Fun is coming up fast! June 3rd we are celebrating 3 magical years of being open and we are doing to do it in stye. The day starts at 10 am with the Partner Challenge. That will run from 10-12, followed by a BBQ and hangout until about 4 pm. We will have food, treats and games at the BBQ, but please...


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Summer Cycle '17

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The beginner meet is coming up this weekend, which means that this is the final week of our oly cycle! In case you didn't LOVE maxing out your snatch and clean and jerk, there is an opportunity to max out your back squat coming this Friday, so get excited. I am thrilled for what is coming up in the summer cycle, it's going to be a...


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Memorial Day Murph

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This May 29th is Memorial Day, a day on which those who died in active military service are remembered. For CrossFitters, this is also the day most of us do some version of the Hero workout “Murph”. Murph is named after Michael Patrick "Murph" Murphy who was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor,...


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17.5 Recap - The Open is Over!

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17.5 is done, which means the 2017 Open is officially over. Congratulations everyone for getting through all 5 of those brutal workouts and really crushing it. There were so many remarkable and unforgettable moments that happened this year and I was proud to witness some of them! This last workout was a no-mercy beatdown of breathlessness. Very difficult to manage your rest and work ration on...


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New Cycle: Olympic Lifting + Beginner Meet

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The Open will be over in just a few days, and it feels like these last 5 weeks have moved incredibly quickly. I teared up today looking through the beautiful photos of all the Solcanauts supporting one another during 17.4. This truly is a special time of year for camaraderie, teamwork and pushing out of your comfort zone. It will be sad to finish the...


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Recap of 17.4

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17.4 is over and WOWZA that was a fun one to watch. I remember just how much this one crushed my back and hamstrings when it was 16.4. It is such an intense grind for 13 minutes, and it was so inspiring to watch you all push that hard. I saw more effort put into this one than the other three workouts combined. Maybe it's being...


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Recap of 17.3

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17.3 is done, which means we only have two more open workouts left! This last week was so incredible to watch. I saw some people get a personal best on snatch, and I saw a handful of people do their first workout with pull-ups or chest-to-bar pull-ups. This workout was so intimidating on paper, all those heavy snatches and a highly skilled gymnastic movement does...


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Recap of 17.2

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17.2 is done, which means there are only 3 open WOD's left to go! This was a 12 minute hammer triplet. Just bruuuuutal on the forearms, butt and lungs. Grunt work lunges plus some technical gymnastics elements made for quite the combination. I was so impressed to see so many of you push outside of your comfort zone. Once again I need to shout out to...


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Recap of 17.1

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17.1 Is in the Books! That was quite the barn-burner, 20 minutes of pure lung-busting metcon madness. I know some of you loved it, and you could see some athletes truly thrive under that spicy endurance style. The most important thing is that it's over and done with and we never have to do it again (until we do)! We had a lot of incredible accomplishments this...


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Erin The Intern!

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What did you do before becoming the Solcana intern? All the things! I graduated from Macalester College in May of 2016 and am now living in Minneapolis. At Macalester I competed as a track and field athlete, specializing in the 400m dash and sprint relays. For the past six months I've been working retail at Whole Foods Market and Lululemon Athletica. What did you love the most...


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Episode #33: Periods and Periods

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A delightful and information-packed episode from Hannah and Lucia this week! Learn what the correlation between athletic ability and our monthly menstrual cycles means, how it influences a person’s body and what some primary nutrition steps are to begin to regulate the system if PMS is affecting you. Have ou tweeted us yet… @solcanapodcast ?! Why not?  ...


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Episode #32: Natalie Davis

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Welcome our guest today Natalie Davis, colonic hydrotherapist and owner of her own badass colonic studio, Move Colonics. Learn why making sure you’re fully pooping is so integral to your health, what the first step before a change in diet REALLY is for happy bowels, and why Natalie is not so woo-woo and way into the science of rehydrating the gut.   No challenge this week! Go...


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New Purchase System

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I am so excited to announce that we are upgrading our technology in the gym, and making it much easier to purchase items through the WODify store. Our new iPad checkout system will let you easily purchase items from the store, including all your favorites, like Kill Cliff and Petey sweatshirts. The process is pretty simple. When you click the home button to open the iPad,...


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In Stock: Earth Fed Muscle

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I have tried a lot of protein powders during my 7 years of CrossFit, and I have never really found one that I liked. I am unfortunately allergic to caseine, sensitive to most whey products, have tummy troubles with pea protein, and can't drink soy. Most Whey proteins have additives that make them very difficult to digest. So that tends to make it pretty tricky...


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Open Team Challenge 2017

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We are in the last week of this cycle, which means it is time to start thinking about the next cycle, which starts next week! You will notice that this current cycle bleeds quite a bit into the next one, but with one main difference: this cycle we will be focused on prepping for and competing in the CrossFit Open. The CrossFit Open is an international competition...


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Challenge Winners!

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So many congrats are in order. Ya'll did incredible work on the fall challenge, and it was an honor to watch you all give everything you got to those lifts. The clean, overhead squat and bench press require precision technique, guts and insane mobility. You all dominated each and ever lift and just left me with my jaw on the floor. I am so over...


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