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Next Programming Cycle

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Hey everyone! Just wanted to give everyone an update on what the new cycle is going to look like.  This cycle is going to run from July 5th to September 6th. If I had to pick a theme for this cycle it would be “Reintroduction”. It has been a long time since we have done a lot of different things, and this cycle will give us...


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2021 Solcana Invitational Wrap Up

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Well, we made it! Five weeks of events and many, many more weeks of training to work towards them. So many PRs! So many expectations surpassed! Our first Invitational was a blast. It was so cool to see everyone push themselves to the next level. Let's talk about event 5's results. We wanted the final event to be a real doozy. For virtual, this meant burpees of...


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Programming Update

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Hey everyone, just wanted to give you a little update on programming. Prior to the Invitational we worked on lots of foundational things related to what would eventually be our weekly events. As we got closer, and then even during the Invitational, we focused on those movements specifically. In training this is called "specificity." As you approach a goal, you want your training to become more...


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2021 Solcana Invitational Event 5

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Indoor Event 5 For all in-person events, we will be testing during class on Thursday and Friday. You may attempt both days and submit your best score. Event 5: 10RM Back Squat You will have 15 minutes to establish a 10 rep max in the back squat. Once the bar has left the rack, the set has begun. It may not return to the rack until the set is...


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Solcana Invitational Event 4 Recap

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We are in the home stretch! Great work everyone. Event 4 - wow what a ride! A lot of folks did not expect gymnastic movements - SURPRISE!!! We have been working a lot on handstands, grip strength, and our cores. We're definitely primed for some bodyweight strength. For indoor we did handstand walk or hold, along with a max hang. Scores were combined total of the two, with...


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2021 Solcana Invitational Event 4

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Indoor Event 4 For all in-person events, we will be testing during class on Thursday and Friday. You may attempt both days and submit your best score. Event 4: Max Handstand (walk or hold) + Max Hang from Bar You will have 15 minutes to establish a score for both the handstand and the hang. You can make unlimited attempts at either movement within the 15 minute window.  For...


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Solcana Invitational Event 3 Recap

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WE'RE STILL AT IT!!! 🔥🔥🔥 Event 3 of the Solcana Invitational is done and WOW my pecs are sore. The bench press is something we've been working on for a long time. We wanted a pressing variation in the events, but with all the overhead stuff going on in the Turkish Get Ups, a regular should press seemed redundant. Enter: The Bench Press. Beloved by some. Begrudgingly...


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2021 Solcana Invitational Event 3

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Indoor Event 3 For all in-person events, we will be testing during class on Thursday and Friday. You may attempt both days and submit your best score. Event 3: 3RM Bench Press For the 3RM bench press, the bar must start in the rack. Once the bar leaves the rack, the set has begun. The bar must come all the way down, making contact with the chest. Arms...


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Solcana Invitational Event 2 Recap

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GOING STRONG! Event 2 of the Solcana Invitational was a doozie! Thanks to everyone who participated, you all rocked it. Those of you that did it know: The Turkish Get Up really is truly a full-body lift. On top of that, it tests your balance, stability, mobility, endurance, so many things! Shout out to everyone who put up a big Turkish Get Up PR, or folks new...


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2021 Solcana Invitational Event 2

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Indoor Event 2 For all in-person events, we will be testing during class on Thursday and Friday. You may attempt both days and submit your best score. Event 2: 1 RM Turkish Get-up The Turkish get up is considered complete when you’ve done a rep on both the right and left side, without a break in between. The TGU begins once the weight is extended above the body,...


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Solcana Invitational Event 1 Recap

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...annnnnnnd we're off! Event 1 of the Solcana Invitational was awesome! Thanks to everyone who participated, you all did such an awesome job. We chose the clean for our first indoor movement because it's a great combination of power, mobility, stability, speed, and squat strength. A real bang for your buck! We've been slowly working our way from the power clean up to the full clean and...


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2021 Solcana Invitational Event 1

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Indoor Event 1 For all in-person events, we will be testing during class on Thursday and Friday. You may attempt both days and submit your best score.    Event 1: 1 RM Clean The clean must begin with the bar on the floor and end in a standing position with both hands on the bar and bar resting on the shoulders.  The movement can be a full clean or power...


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The Solcana Invitational

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Hello everyone! For many years, we've done an annual event (the Open) and we've always had a blast with it. Obviously, this year we're in a weird position. In the past we've toyed with the idea of creating our own event. Given that we're still navigating a pandemic coupled with no longer being affiliated with the company that handles the Open, 2021 seems like the perfect...


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Workout

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FRIDAY 7/23 Password: Solcana5! THURSDAY 7/22 Password: Solcana4! WEDNESDAY 7/21 Password: Solcana3! TUESDAY 7/20 Password: Solcana2! MONDAY 7/19 Password: Solcana1! FRIDAY 7/16 Password: Solcana5!                    ...


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Programming Update

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Programming Update Hello everyone! Coach Jerik with a quick programming update. Let’s face it: 2020 has been unpredictable. This will potentially continue into 2021. From a programming perspective, this can be difficult because it makes it hard to work toward a big, overarching goal. There’s nothing more frustrating than putting in a bunch of work toward something, only to have the gym have to close again. Here’s...


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New Cycle News

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Hello everyone! Coach Jerik here. I just wanted to put some word out about the next programming cycle so you know what to expect. As you may know, the Pull-Pull Challenge starts next week on October 26th and ends November 25th. To coincide with this, our next cycle of programming indoor classes is going to focus heavily on the two movements included in the challenge: the...


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Hey everyone! Coach Jerik here. I just wanted to give everyone an update on what to expect via programming in the immediate future. We will finally have some access to the rig with indoor class which is really going to open up what we can do, as well as being able to do some metcons outside with equipment (rowers!) and continuing our online offerings.   Indoor Class:...


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How I Learned to Stop Worrying and Love Working Out in My Basement Next to the Water Heater

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In the past few weeks I think we’ve all realized that working out during a global pandemic is not necessarily ideal. Having a gym at your disposal has a lot of perks: You have a wide selection of equipment, high ceilings, you don’t have to worry about noise, and in Solcana’s case you have lots of programming options at your fingertips. Being suddenly confined to...


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Spring Challenge Cycle

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The Spring Challenge cycle has begun! I just wanted to give a quick rundown of what to expect. Since the primary focus of this cycle is to improve upon our Spring Challenge scores, you can expect to see lots of stuff related to movements in that workout. We will be hitting toes to bar work HARD, including hopefully breaking any bad habits we've developed in the...


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Solcana Spring Challenge 2020

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The Solcana Spring Challenge is beginning February 3rd. I want to tell you a little more about it, but if you want to cut to the chase you can sign up right here. For this years challenge we will test a spicy little workout we concocted, then spend a cycle training those specific skills, followed by a retest on April 3rd. The workout is designed to be...


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Winter Cycle

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Well, the Crossfit Open is over. 2019 was a bit wild with TWO Open seasons in one year, but it is finally on the shelf for another year. So what’s next?   Normally we have an annual Fall Challenge, but the weird double Open this year sort of messed that up. Not wanting to double down on a gym-wide challenge AND the Open, we’ve decided this year...


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Open Team Challenge 2020!

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This year, CrossFit HQ has moved the CrossFit Open to October. So this year we get a double dose of the Open! Now is the time for you to register to be part of the 2020 Solcana Open Team Challenge, AKA the most fun time of year. What is the Open? The CrossFit Open is an international competition that happens annually. Starting this year it will occur in...


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New Programming Cycle July - October

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Hey everyone! I wanted to take some time to break down what to expect in the next chunk of programming because it will be slightly different from what we typically do this time of year.    When creating a block of programming, one of the top priorities should be what is called specificity. Specificity in an exercise sense just means that the elements included in your training...


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2017 Solcana 5k and 10k (and ice cream)

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I can’t believe it has already been a year! The season of the 5k is upon us. This year we’re having our Third Annual Solcana 5k and it’s bringing a (new, first-ever) 10k with it. For those of you who haven’t experienced the Solcana 5k before, it’s a fun experience for all fitness levels. You can complete the course however you like. In the past we’ve...


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How do I Endurance?

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Endurance class kicked off last week and it has been awesome! Classes have been bumpin’! We’ve been squatting, crawling under stuff, jumping over stuff, pushing sleds, pulling sleds, throwin’ sandbags around, and a whole bunch of other fun things. As the weather improves we will slowly incorporate more things outside. This opens up all sorts of opportunities for fun new things. I want everyone to...


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ENDURANCE - Solcana's new program!

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On March 6th, Metcon is getting a makeover!   I’d like to introduce to you our new program, Endurance. Endurance will be replacing Metcon, but you can think of it as sort of a continuation of Metcon with a few extra perks added. The Metcon premise was very straightforward: Warm up, work out, cool down. Boom. Done. Go eat some carbs, etc. While this has been awesome...


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Bring a Friend to METCON

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Do you have a friend who is mildly curious about Crossfit, but a little intimidated by the whole thing? Or maybe they want to work up a sweat and get their heart rate up but they have little interest in working on their 1 rep max back squat or deadlift. If you do, your friend is a perfect candidate for this month's Bring a Friend Day....


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Introducing METCON

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Some of you have heard the news -- Solcana is expanding! We are adding another 1500 sq ft. room onto our space, and with that we will be increasing our class offerings. I want to introduce your to our first new class/membership option: Metcon. Metcon (short for “Metabolic Conditioning”) classes will be VERY similar to our regular Crossfit classes, they just won’t have the designated...


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Second Annual Solcana 5k (and ice cream, too)

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Last year was a blast, and this year is going to be even better.  EVERYONE (members, non-members, EVERYONE) is welcome to join. The Second Annual Solcana 5k is taking place Saturday, August 20th. Runners will begin at 9am in Kenwood park. The route will go through a part of the park and complete a full loop around Lake of the Isles. Any and all fitness levels...


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FREE Cupping Clinic with Amy K - Sunday June 26th @ 1pm

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Sunday, June 26th at 1pm we will be offering a free cupping clinic in the gym space. Cupping, also known as fire cupping, is the ancient Chinese medicine technique used to increase circulation, reduce pain, and improve mobility for thousands of years.  Come learn about (and try out!) how this practice can speed recovery time, treat injury, and improve athletic performance with our resident acupuncturist Amy K. There will be...


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