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Spring Oly Cycle

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The 2019 Open is done! Congrats on making it through. Everyone did an awesome job and I saw a LOT of people do things they thought they couldn’t. If you take a year at Solcana and zoom it way out, you’ll see that the end of the Open coincides with a solid Olympic-centric cycle. This is because we have the beginners weightlifting meet in May,...


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Recap 19.5 + 2019 Open Season

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19.5 is over, and that is officially a wrap on the 2019 season! In my humble opinion, 19.5 was pure torture. 20 minutes of lung-burning, arm-killing torture. Glad it's done! Even at 35# doing ring rows I was ready to throw in the dang towel about 6 minutes in. Great job to everyone who completed this and all of the other open workouts! I had...


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Recap 19.4

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19.4 is over and hopefully that means we are done with burpees this open season! This workout was super fun. I don't think I have ever seen an open workout before with built-in rest. That added component really pushed people to burn through the first part as fast as possible, to leave as much time remaining for those harder skills. It was also really amazing...


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Recap 19.2

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What a fun week! 19.2 was a repeat of 16.2, and it was a great opportunity to see folks hit new heavy numbers on their clean. Plus, a handful of people actually finished the workout, which was really cool to see. This workout was particularly hard because it combined a high-rep gymnastics movement (toes to bar), a difficult skill (double-unders), and heavy weights (squat cleans)....


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Recap 19.1

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The first CrossFit Open workout 19.1 is in the books! What an excellent way to start the season off, with a simple yet painful burner. A lot of you challenged yourselves to use a heavier ball than usual and a higher target than you are used to, and that was really incredible to see. I personally did the workout in a mostly empty gym in...


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Open Team Challenge 2019

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It's crazy to think that the 2019 Open is rapidly approaching! Now is the time for you to register to be part of the 2019 Solcana Open Team Challenge, AKA the most fun time of year. What is the Open? The CrossFit Open is an international competition that happens yearly in February and March. It’s an opportunity for CrossFit athletes across the world to test out their...


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2019 Open Cycle

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Happy New Year! As we head into the new year, we are also heading into a new programming cycle. This cycle is our 2019 Open Prep Cycle. In our year-long macrocycle, this time of year is our "performance" cycle. The rest of the year we are in cyclical strength training cycles, and now is the time of year where we put all of that training...


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Fall Challenge Results

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The Fall Challenge has officially wrapped! This year was incredible, we had so many athletes complete the challenge and really put everything they had into those final test out days. Testing your lifts and metcons for 3 days in a row is so rigorous, and you all really rose to the challenge in a way that testifies to your internal strength as well as your...


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POC Scholarship Applications Open for 2019!

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This year we were able to make enough money on our Black Friday sale to sponsor 10 athletes of color for a full-year membership with us in 2019! We are so excited to do this again. Last year we gained some incredible athletes and we are so thrilled to add even more. A couple of important changes to our process this year: All selected athletes will...


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Fundraising Effort: Shopping With Dignity Program

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As we approach the holiday season, Solcana Fitness wants to give back to our community by supporting Good in the 'Hood's Shopping with Dignity Program. Last year, nearly 1,000 families that included more than 2,500 children, had a merrier Christmas because of this program. Our friend Kira is helping to run this awesome effort! How does it work? Unwrapped donations are placed at seven host sites where parents...


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New Cycle: 6-weeks of Holiday Madness

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The fall challenge is over, and we are diving headfirst into the next cycle! I will post fall challenge results next week, but so far it's been incredible watching people PR their lifts and improve in a million different ways. The next cycle will start Monday Nov 26th and run until January 6th. Believe it or not, that is only 6 weeks long! The theme of...


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More on the Fall Challenge

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The fall challenge starts testing next week! I wanted to post a few quick updates so you knew what to expect. First, A BONUS. A handful of eager athletes asked me last week, "where is the metcon?" Apparently, these folks loooooooved them some beep test (last year's fall challenge metcon), and were hoping for something like that again. Well, I am happy to oblige! A reminder...


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Collection for Homeless Folks in Our Neighborhood

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Currently Minneapolis is dealing with a health crisis right in our own Solcana neighborhood, and we have the opportunity to help. Close to Solcana, on the intersection of Cedar and Hiawatha is a very large and growing homeless encampment made up of mostly American Indian folks who are currently unable to access the resources they need. This encampment has been here for years, but recently...


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Fall Macro Challenge

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We’re willing to bet most Solcana members know the “what” part of the equation when it comes to a healthy eating pattern. But, like many others, they might lack an understanding of “how much” of that healthy food is enough to support their goals. If you’ve got goals for your health, body composition or athletic performance, it’s important to get more precise about that side...


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Eating For Performance: Nutrition Seminar with Emily Field

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Emily Field RD has been unofficially partnered with the Solcana community for the last year, as she works one-on-one with head coach and owner, Hannah, and many other members on their nutrition. Her non-traditional methods include behavior change coaching and flexible dieting by tracking macros so, when tailored around Solcana’s effective programming, her clients are getting stronger, feeling leaner and more confident. They’re ditching depriving...


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June Athletes of the Month

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We are honored to name our athletes of the month for June: Erin Melzer and John Hathaway! Erin Melzer has been with us since February 2017, and all of the coaches were shocked that she hadn't been picked yet for AOTM. Maybe because it seemingly goes without saying that Erin is an all-star athlete and friend, so much so that it feels like she is AOTM...


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Summer Schedule Changes

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At the end of this week, we are closing the mobility building on the corner. Starting June 1st that building will be demolished and that area will be turned into a communal courtyard and garden area. As a result, we are moving our mobility classes into the Vulcana room, and making some other changes to the schedule that you should check out! There is a lot...


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April Athletes of the Month: Babs and Hector

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Our athletes of the month for April are two folks who bring it on a daily basis with how fierce they are. Babs and Hector!! Babs Powell is well known around the gym for being seriously fit and seriously friendly. She is a natural ambassador and always extends a smile and a welcome to a new person. I remember the day that Babs joined, she showed up...


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The Workout Challenge

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According to Psychology Today one of the main reasons people don’t exercise is their desire to avoid any experience of discomfort. Regardless of the discomforts we know that a consistent workout regimen reduces stress and increases your mental well-being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You...


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Recap 18.5 + Overall

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It's crazy to think the Open is actually over! That 5 weeks went very very quickly. I have to say, this has been my favorite Open season yet. I think it's because the gym was bumpin' every Friday, and I got to see so many athletes absolutely crushing workouts they never thought they could do. It might seem silly or even crazy to do a...


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Recap 18.4

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18.4 is in the books! I have to say, this one was by far my favorite. I love heavy deadlifts, and it was fun to pair it with something challenging like a handstand pushup. I wish I had made it to the handstand walks because it would have been really fun to try those in a workout, but alas. I tried to convince Josh to...


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Recap 18.3

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Well, it was bound to happen eventually, a workout with a very difficult technical movement - the muscle-up. In this case, 18.3 was also paired with another difficult movement, the double under. I know a lot of people really struggled with this one, it presented a serious challenge. That being said, I saw some incredible things happen, like first-time muscle-ups, first time doing double-unders in...


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Recap 18.2

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The energy in the gym on Friday was palpable for 18.2. This is my favorite type of workout, a fast burn followed by an opportunity to hit a big weight. It was incredible to watch so many people hit a PR on their heavy cleans. I was also so impressed by the number of people who tried the Rx weight. When we did the scores this...


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[Em]Power Strength

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I am excited to announce a new strength series we are offering at Solcana called [Em]Power strength. This 5-week series is built for folks who workout on their own, but want to learn the basics of strength training from a professional coach. As an [Em]Power athlete, you will learn the basics of lifting, and walk away with a 6-week program you can use to train...


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Recap 18.1

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18.1 is in the books, one workout down and four to go! Nothing says "GET TO WORK" like starting off with a 20 minute AMRAP. I personally loved this workout even though it was torture, because the rep scheme was totally manageable and kept you moving without too many breaks. This first week started off SO STRONG with 92 people completing the workout. Just a...


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Pelvic Floor Health Seminar #NoPeeClub

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We have invited the super smart and talented Dr. Alyssa George from Motion Minnesota to come to Solcana and provide a 90 minute seminar on pelvic floor health. This seminar will involve some instruction, along with lots of time for practicing techniques to improve your pelvic floor strength. If you are someone who pees their pants while working out (or doing other things), this is...


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You Don't Have To Pee Your Pants #nopeeclub

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I started doing CrossFit 8 years ago, when the sport was in its infancy and the number of athletes worldwide was only in the thousands. Flash to today, there are 13,000 CrossFit gyms in more than 120 countries, thousands of other gyms who offer CrossFit-like programming, plus athletes who workout from their own garage. When it first started, there was a lot of trial and error. Over the last...


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Why I Recommend: Macro Tracking

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If you read my most recent post, you know that my experience with food and dieting has been up and down for a long time. Recently I went through a 6-month long elimination and reintroduction process to finally figure out which foods make me feel awesome, and which don't. Once I finished that process, I knew I wanted to invest in some time in using...


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Why I Recommend: Elimination Diets

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I've been a coach for 8 years, and in that time I have tried A LOT of different ways of eating; vegetarian, strict paleo, keto, zone, high-carb, low-carb... just to name a few. The problem I always found with these strict and restrictive diet plans was always the same: I could commit to something for maybe 3-6 months, and then I would rebound, HARD. I...


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InBody Testing Feb 12th

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InBody is a quick and easy way to get metrics about your body composition, using a very simple machine that you can use while fully clothed. Every 6 months we bring in our friend Will Dahlgren into the gym to use his InBody machine in the gym and give you all an opportunity to get some numbers about your body that you can use to...


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