Who knew there was so much to those lil ole box jumps!?!  Our friends Carl Paoli and Kelly Starrett are here to tell you almost EVERYTHING you could ever want to know about perfecting your box jump technique.  The 23 minute video is long, but well worth a view if you have the time.  There are also some nice muscle loosening exercises around 11:19 to get those arms, hips, legs, calves, and ankles warmed up and ready for a crap ton of box hoppin'.

WOD - Tuesday - 5/22
3 rounds for time:
400m Run
21 Box Jumps (20”)
12 OH Squats (95/65)

Happy Happy Birthday to our very own 6'3" gym giant, Pio!  You always make everyone smile and laugh, and you move so fast we have to stick weight vests on you to slow you down!  You're a BEAST, PIO!  Happy Birthday!

WOD - Monday - 5/21
Pio's Birthday WOD - "Listen Bitch!"
AMRAP 25 Minutes:
400 M Run
7 Thrusters (115/85)
10 Box Jumps (30/24)
10 Toes to Bar
3 Rope Climbs
THEN:
1 Mile Run

Crossfitters have a hard time getting through airport security.  Especially after this WOD.

Hot abs - 2012!

WOD - Friday - 5/18
Deadlift
2-2-2-2-2-2-2
For time:
21 - 15 - 9
L Sit Pullups
V-up to Supermans

The above video is an example of plate to ground overhead.

WOD - Wednesday - 5/16
Deadlift
2-2-2-2-2-2-2
2 rounds for time:
30 OH Plate Lunge (45/25)
30 Plate Ground to Overhead

Thanks to our friends at Again Faster for the awesome Wall Ball refresher.  Having trouble finding your sweet spot with your wall ball?  Always under the line?  Feel like you're leaning too far forward when receiving the ball?  Take a gander at the above video for some tips and tricks you can try to correct your form.

As always, holler at any of the coaches for feedback with regard to your form!

WOD - Tuesday - 5/15
5 rounds for time:
21 Wallballs 20/14
21 Double Unders
21 Ab Mat Situps

NorCal regionals are coming up this weekend in San Jose!  If you haven't thought about attending, this is a GREAT opportunity to witness some of our local athletes give it their all for a chance to make it to the Crossfit Games.  Many of you may recognize the faces of Lauren, Emily, Amber, Melissa, Matt, Lorin, and Lane from the box just over the hill,  Crossfit Solano!  Go out and cheer them on - they'd love to see some familiar faces from Solano County!

You can purchase tickets for Regionals below:
https://events.cuetoems.com/cfregion_norcal/OnlineTicketSales.aspx

Can't make it out?  You can still see all the highlights and world records at games.crossfit.com. 

WOD - Monday - 5/13
For time:
50 Power Cleans 95/65
25 Pullups
50 Power Snatch
25 Burpees

WOD - Friday - 5/11
AMRAP in 20 mins:
400m Run
Max Rep Ground to OH (135/95)
Score = # of Reps

For those times when you just can't get to the stove...or you haven't packed a pre-WOD snack.  Tactical Bacon lasts for up to 10 years in a can.

I can't decide if there's something terribly wrong about a 10 year shelf life for bacon, or if it's pure genius.  Either way, it's probably delicious.

WOD - Wednesday - 5/9
Power Clean and Jerk
1-1-1-1-1-1-1
3 rounds for time:
21 DB Thruster
50M BroadJump
15 DB Thruster
50M BroadJump
9 DB Thruster
50M BroadJump