Our 3rd Anniversary Day-Of-Fun is coming up fast! June 3rd we are celebrating 3 magical years of being open and we are doing to do it in stye. The day starts at 10 am with the Partner Challenge. That will run from 10-12, followed by a BBQ and hangout until about 4 pm. We will have food, treats and games at the BBQ, but please...
The beginner meet is coming up this weekend, which means that this is the final week of our oly cycle! In case you didn't LOVE maxing out your snatch and clean and jerk, there is an opportunity to max out your back squat coming this Friday, so get excited. I am thrilled for what is coming up in the summer cycle, it's going to be a...
This May 29th is Memorial Day, a day on which those who died in active military service are remembered. For CrossFitters, this is also the day most of us do some version of the Hero workout “Murph”. Murph is named after Michael Patrick "Murph" Murphy who was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor,...
Homies, Friends, Buddies, Fellow Athletes, Mindful Mobiles: Listen up! We have something exciting in the works and we can't wait to get you all involved. Beginning on May 1st, we are going to be welcoming each and everyone of you to #comeasyouare! Quick rundown of what that means, followed by some deets: Who - YOU! What - an opportunity to engage with our community and beyond by promoting the fact...
17.5 is done, which means the 2017 Open is officially over. Congratulations everyone for getting through all 5 of those brutal workouts and really crushing it. There were so many remarkable and unforgettable moments that happened this year and I was proud to witness some of them! This last workout was a no-mercy beatdown of breathlessness. Very difficult to manage your rest and work ration on...
The Open will be over in just a few days, and it feels like these last 5 weeks have moved incredibly quickly. I teared up today looking through the beautiful photos of all the Solcanauts supporting one another during 17.4. This truly is a special time of year for camaraderie, teamwork and pushing out of your comfort zone. It will be sad to finish the...
17.4 is over and WOWZA that was a fun one to watch. I remember just how much this one crushed my back and hamstrings when it was 16.4. It is such an intense grind for 13 minutes, and it was so inspiring to watch you all push that hard. I saw more effort put into this one than the other three workouts combined. Maybe it's being...
17.3 is done, which means we only have two more open workouts left! This last week was so incredible to watch. I saw some people get a personal best on snatch, and I saw a handful of people do their first workout with pull-ups or chest-to-bar pull-ups. This workout was so intimidating on paper, all those heavy snatches and a highly skilled gymnastic movement does...
17.2 is done, which means there are only 3 open WOD's left to go! This was a 12 minute hammer triplet. Just bruuuuutal on the forearms, butt and lungs. Grunt work lunges plus some technical gymnastics elements made for quite the combination. I was so impressed to see so many of you push outside of your comfort zone. Once again I need to shout out to...
17.1 Is in the Books! That was quite the barn-burner, 20 minutes of pure lung-busting metcon madness. I know some of you loved it, and you could see some athletes truly thrive under that spicy endurance style. The most important thing is that it's over and done with and we never have to do it again (until we do)! We had a lot of incredible accomplishments this...
Join us this week as we interview Solcana’s Olympic weightlifting coach, ENT surgeon Jenn Hsia. Learn her story, how she got into crossfit, lifting, and why she carries a scale with her everywhere she goes. If you go to crossfit and have ever snatched or clean and jerked a barbell before, these are the olympic lifting moves and this is the episode for you! Tune...
What did you do before becoming the Solcana intern? All the things! I graduated from Macalester College in May of 2016 and am now living in Minneapolis. At Macalester I competed as a track and field athlete, specializing in the 400m dash and sprint relays. For the past six months I've been working retail at Whole Foods Market and Lululemon Athletica. What did you love the most...
CHANGE IS HARD By: Lauren Anderson Last Wednesday at the gym, I got lost in thought during a particularly grueling 50-calorie-row portion of the Met Con. (Met Con is short for metabolic conditioning. Or as I like to call it, the “exercise-y part. Not the weight-lifty part.”) I know it doesn't seem like much, but in order to burn one calorie on those machines, the average gym goer...
I came to Solcana as a photographer. I responded to a request to shoot a throwdown. I knew that Crossfit was an exercise program with a reputation for getting people into exceptional shape, and what I saw at the competition put that athleticism on display. I was sold. I wanted to be in exceptional shape. I came to Solcana as an ultra runner. I run for...
A delightful and information-packed episode from Hannah and Lucia this week! Learn what the correlation between athletic ability and our monthly menstrual cycles means, how it influences a person’s body and what some primary nutrition steps are to begin to regulate the system if PMS is affecting you. Have ou tweeted us yet… @solcanapodcast ?! Why not? ...
If there is one chore I hate doing above all others...it's the dishes. I hate hate hate doing dishes. That's crazy right? The dishes? But that's one of the easy ones! I know, I know. But I still hate it. I think it's because it's so endless. Every single day, every time I eat, there are dishes to be done. And it doesn't get any better...
Welcome our guest today Natalie Davis, colonic hydrotherapist and owner of her own badass colonic studio, Move Colonics. Learn why making sure you’re fully pooping is so integral to your health, what the first step before a change in diet REALLY is for happy bowels, and why Natalie is not so woo-woo and way into the science of rehydrating the gut. No challenge this week! Go...
Congratulations to our two February Athletes of the Month, Ikraan Omar and Kira Hasbargen! Ikraan has made a home at Solcana and always greets everyone with an infectious smile and a bright and enthusiastic "hi!" She shows up consistently. She is a strong advocate for her health at 16 - and she has made an impact on her family's health as well. Ikraan has a great attitude and...
This month, Adam Quick shares his story of how after a mobility class he feels like that "annoying person that’s happy all the time and you feel like you want to punch them but subconsciously it’s really just because you want to feel that good, too." Read on to find out how he did it ... What first drew you to adding mobility into your routine? I always had...
SEDUCED BY THE EX By: Lauren Anderson If any of you are like me, you have some exes in your past. People that you once loved, or thought you loved...or maybe it didn't even get that far. (And face it, that's probably why it had to end.) My point is, we all got history right? And whether I am the breaker-upper, or the break-up-eee, I know that these...
Don’t forget to follow us on facebook and Twitter@ Solcanacast on ye old FB and @solcanapodcast on the twitter. Get at us! This week we talk in microfractural detail about muscles–how to grow ‘em, how to feed ‘em, how to make ‘em big, how to make ‘em strong, and how there’s a difference between all of that. Oh yeahhhhhhhhh! ...
I woke up early on inauguration day. Turning off the alarm and peaking outside the window, it was gray and foggy. I rolled back over and snuggled into my bed. I didn't want the day to start, and I don't know what to expect from the future, but if there would've been an “opt out” button on that day, I would've pressed it. Insult and injury...
Ideally, home is comfort. It’s comfort and peace and relaxation. Home is escape. That being said, I’m not referring to the buildings where our mail is sent. As a high school teacher and a human being who generally tries to pay attention, I understand that many people don’t have the luxury of letting their hair down at the place where they go after school or...
Join us for this super special episode with Sarah Super, the creator of Break The Silence, one of 30 trauma-sensitive yoga instructors and so, so, so much more. Come learn her story, how it informs her work and how we can all learn from supporting trauma-sensitive environments–and what this means. #breakthesilence breakthesilence.org No challenge this week!...
Hopefully you've all heard that old adage, “When you assume, you make an ASS outta U and ME.” Get it? Assume? Ass-U-Me. Of course you get it. Because you're all super smart smarties. (I mean duh! You're reading this blog. Of course you're geniuses.) It's a classic. An old tried-and-true saying that AP English professors across the land relish in telling their new pupils. Well, I'm bringing...
Mmmhmm–pee pee! This week Hannah and Lucia dive into the wonderful world of pee–what is it? Where is it? What do we do with it (hint: some people drink it. We do not advise this!), and what does it mean if we pee during times when we don’t intend it, like during workouts or when we sneeze? Tune in to listen. And don’t forget to...
Hey folks, Lucia here! Monday, January 30th from 4:30 to 6:30 PM Body Knowledge will be here at Solcana Fitness with InBody body composition testing. We'll be hosting InBody every 6 months to provide this service in the hopes that those who enjoy seeking out body composition testing will be able to obtain: Consistent testing methods Enough time between sessions to track changes In my opinion, there are...
We are in the last week of this cycle, which means it is time to start thinking about the next cycle, which starts next week! You will notice that this current cycle bleeds quite a bit into the next one, but with one main difference: this cycle we will be focused on prepping for and competing in the CrossFit Open. The CrossFit Open is an international competition...
My journey to Solcana was the result of a series of meant-to-be’s. After my dad died, I went in search of something to give me a sense of community with my fellow humans. I took Everyday Improv at Brave New Workshop and fellow athlete Taj Ruler was my instructor. Taj’s advice for those learning about improv was to see improv, lots and lots of it....
Welcome welcome, 2017! We’re checking out our K words this week and learning about these special, special… states! If you’ve been curious about these “oses”, now’s your time to buff up on what exactly ketosis does, who can use it, and how kyphosis affects, well, most everyone! Tweet us @solcanapodcast and let us know what’s up–who do you want us to interview next? What’s a...
