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Solcana-bili-Buddies!

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Hi Homies! Emma Vasseur here to introduce a super fun, super cool idea to help you reach your goals and make meaningful changes happen in your life: SOLCANA-BILI-BUDDIES!   Solcana - a space full of inspiration, growth, change, strength, transformation,... Accountability - an essential element to making change happen, as we are social creatures afterall Buddies - Solcana’s badass, compassionate, caring, connected community!   Combine these three components and you have a...


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October Athletes of the Month

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It's the most wonderful time of the year! We love fall, cool breezes, colorful leaves, and our amazing athletes. Congratulations to our October Athletes of the Month, Andrea Shaker and Shannon Kerr! Andrea "Dre" Shaker Written by coach Morgen Dre has been doing CrossFit for many years, and wound up walking through our doors in January of this year, looking to switch it up. What I notice about...


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My Story: Solcana Athlete Jonathan Popko

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For years, I would compile an empowering playlist on my iPhone, double-knot my shoes, and embark on a solitary evening jog. Running was always my primary method of exercise. I relished exploring new frontiers outdoors, discovering new running paths and learning the intricacies of each hill. Running was my method for escaping from my thoughts and life stressors, losing myself in the verdant green 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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Fall Challenge 2018 (and fresh new gear!)

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It is time for the annual Solcana Fall Challenge! The Fall Challenge is a really awesome opportunity to crush some goals, reinvest in your fitness and put your skills to the test. It’s meant for everyone, all levels of experience, from brand new athletes to long-haul Solcanauts. This year our Fall Challenge is the combined total of: Deadlift + Snatch + Shoulder Press I am calling this...


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September Athletes of the Month

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Happy September! I hope you've gotten the most out of this Minnesota summer, and are ready to dive into fall because we have soooo many exciting things planned for you this month! First of all, allow me to announce our September Athletes of the Month: Daphne Sidor and Erik Nielsen!   Daphne Sidor has been with us just over a year, and in that time has revealed...


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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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August Athletes of the Month

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Can you believe it's August already?? This summer has FLOWN by. We are here to announce our two Athletes of the Month, who are both quiet badasses and also both part of the morning crew! They also have in common a big commitment to showing up, and have been around all summer working hard and being part of our community. Melissa Butler has started a #sunsoutgunsout crew...


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My Story: Coach Rica Highers

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I remember when I first heard of CrossFit, I was initially put off by what I thought was a culture deeply rooted in things that I had been trying to actively distance myself from, or quite frankly had actively tried to oppress me. I imagined the typical member would have “Don’t Tread on Me” tattooed on their massive bicep as they squatted 700lbs, while all...


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July Athletes of the Month

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We are so excited to announce our athletes of the month for July: Jonathan Popko and Maggie Staiger!  We are so lucky to have Jonathan in the gym. He is an incredibly sincere, gentle, caring and considerate human being and an absolutely pleasure to be around. He has committed so hard to the gym and to his own growth. He is genuinely curious and thoughtful and...


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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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SHANNON'S JOURNEY: ESSENTIAL YOU 101

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Have you been on the edge of your seat waiting to hear what's been happening with Shannon in her Essential You 101 experience?! Sorry to keep you waiting. Both Shannon and I lost track of time and here we are three weeks later. Here is a recap from Week's 3 and 4 complete with important reminders and powerful realizations: Week 3: Stress Stress Baby Another super informative...


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My Story: Solcana Coach Kristina Meanley

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My journey starting CrossFit came about when I decided to apply for a career in law enforcement one year ago. Before then, I didn't really know anything about the sport. I did a Google search to find a place where I could learn how to use and train on a Concept 2 Rower so that I could pass a physical readiness exam. Thanks to my...


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May Athletes of the Month: Rachel and Ross

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Congratulations to our two athletes of the month for May: Rachel Schoepf and Ross Wolf. I giggled a lot about the fact that Ross + Rachel were selected this month (get it? Friends?!), but that is not why they were both chosen. These two incredible athletes have become major assets around the gym, and it's time we honor their awesomeness. Rachel came to us because she...


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SHANNON'S JOURNEY: ESSENTIAL YOU 101 REDUX

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Those Sugar Cravings Tho This week in Essential You the topics were Body Awareness and Blood Sugar Regulation.  Unfortunately, I missed our group session. I over did it over the weekend and was feeling rather poorly by the time class came around.  Chronic illness is such a pain, literally and figuratively! But, Emma was kind enough to share the materials and I worked through them on...


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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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