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May Athletes of the Month

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Spring is finally here! Congratulations to our May Athletes of the Month, Katie Fritz and David Bradley!   Katie Fritz told us that she always saw herself as a solo exerciser before Solcana, but she took a chance on us and has been really putting herself into everything she does here. Coach Jerik says "Katie started at Solcana as part of the Outdoor Program, and appears to...


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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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19.3 Recap

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Another week down, and we over halfway done with the Open! I don’t know about all of you, but 19.3 was the hardest for me so far. Those weighted box step-ups were something else. I was so super impressed watching so many people try a really challenging variation of the pushup. Some people got their first few handstand push-ups, and for most people the hand-release...


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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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February Athletes of the Month

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Welcome to February! This month is short but winter is starting to feel long. This time of the year I'm grateful for the warmth and sweaty cameraderie inside of the gym, as well as bright sunshine when the temps are frigid. It's also time to announce our February Athletes of the Month, Katie Paro and Brad Evans! Coach Hannah nominated both of these athletes and...


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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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January Athletes of the Month

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Happy New Year and welcome to 2019! All of you athletes are the reason we are here, and we're thrilled to be on your journey with you for another year. Thanks for lighting up these rooms with your energy and your sweat and hard work and for making Solcana such a special place! Congratulations to our January Athletes of the Month, Kate Anders and Teresa Schuld! Kate...


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"The Space In Between" by Lauren Anderson

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Hi. Lauren here. You know, once in a while, there are some rare mornings when I wake up, without being prompted by my over-active bladder. I lie there nestled in my bed, and realize I am awake just moments before my alarm starts its round of annoying beeps and boops. And on these rare mornings, I am not bothered by the loss of those precious few...


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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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November Athletes of the Month

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Welcome to November, and congratulations to this month's Athletes of the Month, Beth Hilliard and Krystal Harper! Beth is thoughtful, kind, empathetic and endlessly loving toward other people. She has so much heart to give and she is not stingy about it. She moved here from Arkansas (I am almost positive), and immediately joined the gym because she knew she wanted to keep this style of...


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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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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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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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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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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 18.2

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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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