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Blog Archives - Solcana Fitness & Wellness

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SHANNON'S JOURNEY: ESSENTIAL YOU 101 REDUX

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Hello Solcana Community & Solcana Enthusiasts! It is my pleasure to bring to you Shannon's words and wisdom as she embarks on her second round of the Essential You 101!  This time with me, Emma, as the facilitator.  If you haven't yet read Shannon's story, I encourage you to pause, read it, and come back.  It's powerful and moving and one that I revisit when I'm...


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Whole Person Essential You

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My dear community! Hello!   Emma (and Puff) checking in today to let you know about some updates I’ve made to the Essential You programming.  The pre-existing programming is phenomenal and spoke to Lucia’s incredible knowledge and experience. I’m taking the magic she already had in place and expanding it a bit to include a more whole person approach!         We are going to be looking at how social,...


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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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Awareness, Parameters & Choice

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What sensation is strongest in your body right now? What sensation is the most subtle? What’s happening in your toes your now? When was the last time you thought about your toes?  These are some of the questions I ask myself throughout the day in order to strengthen my awareness of my physical body. Why? Because the sensations in my body often lead me to insights...


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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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My Story: Solcana Athlete Eli Coffin

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Solcana has given me a life I never thought I could achieve, one where working out is not about plowing through the hard and the painful, but rather building blocks to a happier relationship with my body. It wasn’t always this way. My mental health has always run my life. From disordered eating, body dysphoria, and being surrounded by others who also suffered from negative body...


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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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For the Love of Bod

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Emma here with some full disclosure: I don't care about the specifics of how or what you eat.   You may be thinking to yourself, 'Gee, Emma, that seems strange since you are going to be facilitating the Essential You course moving forward, which is focused on NUTRITION! If you don’t care about what or exactly how I’m eating, what’s the point of signing up for...


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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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March Athletes of the Month

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Congratulations to our two amazing Athletes of the Month, Steph James and Max Poessnecker! Steph is one of those surprising people who seem quiet and reserved on the surface until they just knock you over with their badassery. Over the last two years, Steph has worked consistently, with a curiosity about movement and about her own body that has allowed her to push through some challenging...


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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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What's up with Essential You?

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Solcana Homies and community at large, Emma Vasseur here, checking in to share updates on what's next with Essential You and my role here within our incredible community. At the start of the year, I took over as facilitator of the Essential You 101 course!  Lucia Hawley, NTP extraordinaire, created this program and left the content with us when she moved on to the next chapter of...


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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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February Athletes of the Month

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Congratulations to our February Athletes of the Month, Rica Highers and Bradley Machov! Rica Highers brings a fierceness and brilliance that is undeniable. She has embraced crossfit as a practice, and balances her drive and discipline with an attitude of mindfulness, patience, and self love. She pushes herself hard and holds herself to high standards, but she also takes time to celebrate herself and fellow athletes...


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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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Solcana POC Scholarship Recipients

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  Recently, we raised over $17,000 in funds from our Black Friday sale, that we are able to use to support 9 POC athletes to join us for a full year at no cost. The application opened on Dec 1st and in the time it was open, we got 49 incredible applicants. From that all-star list, a small committee of 5 Solcanauts selected the 9 recipients....


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Open Team Challenge 2018

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Our current strength cycle is coming to a close, ending the week of January 13th, with some opportunities to max out some lifts and get yourself a new baseline strength for the new year. Our next cycle we will be focused on prepping for and competing in the the CrossFit Open. The CrossFit Open is an international competition that happens yearly in February and March....


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December Athletes of the Month

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Shevaun Church and Katie Burgess are two of the most fascinating people you'll ever know. They are both the type of people who like to constantly learn new things, and are willing to try anything. Shevaun is a woo-woo goddess. She is a magical skin-care guru as well as a food-lover. She is always thinking about ways to improve her gut health, experimenting with how food...


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Fall Challenge Winners!

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Finally putting a wrap on the Fall Challenge, and I wanted to share the winners, as well as some overall stats from the challenge in general. Below are the most improved lifts, most improved beep test and top overall. You can see that the most improved lifts take into account WILKs score, which is found using a formula that takes into account your body weight....


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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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Problem 27: Cleaning out my locker

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The last day of school was always a difficult one for me. Amid the exchange of AIM screen names and promises to keep in touch over the summer, there was that daunting task: cleaning out my locker at the end of the day. In fifth grade, I found the remote control to the family TV that was missing since winter. In high school, I remembered...


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November Athletes of the Month

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Congratulations to our November Athletes of the Month, Martha Williams and Marit Peterson! Coach Jenn Schaal nominated Martha: "She's been a diligent crossfitter since body adapt and I love seeing the progress she's making (even though i haven't coached her since BA). Seriously, her consistency is awesome!" Coach AJ adds "Martha is awesome to coach. She’s been consistent in her evening attendance and been working on her squat form which...


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Problem 26: New Clothes

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So, I feel like I should start this blog with an update, or a confession rather. I still haven’t gotten rid of my skinny clothes. But listen, it’s on my to-do list. My ever-expanding, constantly-in-the-back-of-my-head to-do list. I write one every morning, now, and it’s helpful but I have noticed some items just get written out of habit, and not necessarily intention. I’m hopeful that...


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Problem 25: The Trail at Hand

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The tent of women next to me had been talking all night. Somehow, I fell asleep for about an hour, only to wake up to one of them saying, Shut up. But she wasn’t saying it to make her friend be quiet. No, she was just saying it as a statement of disbelief. To which her friend responded, No, you shut up! I checked my phone....


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Erin's Journey: The Essential You 101

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Hello everyone and welcome to my first ever blog post! I’m Erin, loud and proud member of Solcana for six wonderful months and loving every moment of it, even on heavy wall ball days. My most recent endeavor at the gym is the Essential You 101 class and the built-in 21 day nutrition challenge.   For the past couple of years I’ve been battling some pretty severe and inconsistent pain in...


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