What's  happening in April?
Check in for charity #autismawareness

Open recap

CFD kids summer camp

Battle for Bragging rights

Athletes for the month: Kathy Sulon and Tony Festa

 
The check-in  for April is #autismawareness

Every 2 check ins provide a minute of of autism therapy to a child and their family


  The Autism Site  works towards creating a better understanding of autism by providing educational opportunities and therapy to families living with autism. Please check them out for more info.

Check-in. Do good!


Great job to all of you CFDers who complete the 7 weeks of "fun" that was the 2017 CrossFit open! Start training hard 18.1 is right around the corner....

Every one had great performances but here are a couple stand outs from CFD in the NorCal region

Team CFD 30th

Joe 29th (40-44)

Arnold 56 (individual men)

Britt 73 (individual women)

Ben 95 (individual men)

Ella 30 (teens 14-15)

Jen  41 (40-44)

Nicole 42 (40-44)

Krisztina 29 (45-49)

Alan 36 (50-54)

Wade 30 (55-59)

When CrossFit makes a masters team category we are gonna win the games!



Summer is coming and your kids will be home all day with nothing to do! Why not drop them off at the gym for some elite fitness and fun!

We're kicking around the idea of starting a summer kids camp June 8th - July 28th. It will take place Monday - Friday 11am-2pm. (lunch break 12:30-1)

Cost will be $200/week and $175/week for each additional sibling 


If you have any questions please contact Dusty or Joe

Battle for bragging rights 2017 is coming! What a great way to get the post open motivation going!

As usual this will be an in house comp only. RX and scaled division, men/men women/women or man/woman pairs are allowed. 

Exact dates will be announced soon. This is something we look forward to every year. Find your partner and start training!

Before you ask. If you are comfortable with these movements then you can do RX
Rope climbs
double unders
clan and jerk 165/115
snatch 135/95
pistols
chest to bar pullups
handstand pushups
muscle ups bar and ring
KB swings 70/53

Who's gonna win bragging rights ?!?!?!

  Athletes of the month 
 
Kathy Sulon

When did you start crossfit?      Mid year 2011—didn’t realize I was 6 years into crossfit!

What do you do outside of Crossfit?    I have a career in housing/construction/ design that has spanned 40 years now. When the kids were young I worked in real estate and property management to have the flexible schedule but for past 17 years I have worked at a high end decorative showroom, as a builder rep, assisting builders and their clients with new construction or remodeling of kitchen and baths.    I also run an ebay business which is sort of a hobby of buying things cheap at garage sales and reselling for a profit.   My education was in fine arts, so I still draw and do crafts and that is a happy place for me, play guitar, read, garden, help both my kids with whatever they need my help within their businesses …..and my newest past time which will become the best of all—see my grandbaby!!

What is your favorite/least favorite benchmark workout?   My favorite workout is Grace because I like clean and jerks. They are empowering!   My least favorite is anything with running….and Karen—really 150 wall balls??….  I like more of a variety of movements.

What is your favorite/least favorite movement/lift? My favorite lift is Clean and Jerks, favorite move, paleo chair and anything bendy and stretch! -  And least favorite lift overhead squats, they make me want to fall over. 

What was your workout routine before CrossFit? Non existent.   Over the years , I would often join globo gyms and after two months quit due to lack of motivation or not knowing what the heck I was doing. I have always been very active so life itself was my workout coupled with some walks and bike rides. I grew up a dancer doing ballet, so as an adult I found occasional yoga helped keep me flexible. 

What were your goals when you started Crossfit and have you achieved them.    My goal was to get private workout with Dusty and then workout with him, Nikki and my husband for fun and to get my bones stronger since Osteoporosis runs in my family, plus help my endurance.   I have done that and so much more.  I am very proud of the fact that at 59 years of age I do not take any medications and have more health, stamina and endurance than most that are younger than me.  I attribute that to Crossfit and cleaner eating. I often talk about crossfit to women my age to try and inspire them to try. 

How has crossfit affected your life outside of the gym? Crossfit is a big part of my life due to my  support for Dusty and CFD, as well as cheering him onto regionals every year, that is a big part of our family life.  Definitely all the people here I have met at CFD are important to me and I have made some friendships that add to my happiness in life and enjoy watching the young fall in love, marry, have babies…  I find it fun to be around the young people because it helps me stay connected to my younger self, lol, seriously.    I talk up CFD to EVERYONE I meet, everyone is my professional life knows my dedication to the gym and the sport and my builder clients don’t help me lift things like heavy cast iron sinks anymore, they tell me I’m stronger than them…and its true!

What advise would you give someone just starting out in   My success of not being hurt in 6 years of doing crossfit…knock on wood….is that  You have to learn and listen to your own body and know your limits.  Know your weight limits especially and just stay within those limits with slow small gains on the weight especially once you become a Masters…but always work on improving your   cardio and your skill level on movements   It is amazing how you always get better and better and everything can be easily scaled.  It’s also important to clean up your eating and drinking if you want great results.  As you get older you will find you really are what you consume and nearly all health issues can be resolved with being careful about what you consume, and exercise .I have found that to be true. 100% paleo is hard except for the very dedicated, but 80% paleo is easy, worth trying and produces great results

What inspires you to keep moving  my own continued improvement…hopefully looking decent in a bathing suit….my son…staying healthy to enjoy my grandchildren…when gym members tell me I’m inspiring to them….feeling strong, healthy and fit!  That is what inspires me to keep showing up to do Crossfit!


Tony Festa

When did you start CrossFit?    
  October 2011 at Crossfit San Ramon, on a Saturday Hero WOD that included Rope Climbs… idiot!
 
What do you do outside of CrossFit? (Family, hobbies, work....) 
Outside of Crossfit, I work as a Food Broker representing brands that sell their products to Costco… so keep shopping there.  My wife Greta and I have three kids, Lucca (5), Rocco (3) and Lenoir (2 months) so that keeps us busy.  Crossfit is technically my hobby, but I am also a huge sports fan and love hanging out with the guys from 5:30am whenever we can all get together.

What is your favorite/least favorite benchmark workout? 
Favorite benchmark would probably be Grace or Karen since Wallballs and Cleans are my strengths…  Least favorite would be Diane, Dead Lifts are slow and damn HSPUs kill me!

What is your favorite/least favorite movement or lift?
I was fortunate to have Josh Everett as my strength coach in College, so I learned oly lifts from him and because of that I really like the Clean, Jerk, Snatch and Overhead Squat.  Least Favorite would be anything that CJ is good at… read Muscle Ups, HSPUs, Bar MUs, Dips etc.


What was your workout routine before CrossFit? 
I grew up playing Baseball and was lucky to get to play beyond college so I followed the training routine that was provided by my team.  After Baseball I was at 24hr Fitness like so many of us.  It was a monotonous routine that became harder and harder to stick to.
 
What were your goals when you started CrossFit? Have you achieved them? 
With Crossfit I was looking for something that motivated me and provided a level of competition or achievement that I was missing.  I also wanted to increase my mobility while working to stay in shape.  I literally had no idea how much Gymnastics played a part in Crossfit (I just thought it was high intensity interval training) so while some goals have been achieved, I am still trying to improve my gymnastics skills.
 
Has CrossFit affected your life outside the gym?
Crossfit has given me more energy, and I literally feel better than I did when I stopped playing baseball in my mid 20’s.  I remember being sore (shoulder, back and knees) and over time as my mobility improved, not only did I add strength, but the old aches and pains have gone away.
 
What advice would you give someone just starting out in CrossFit?
Take your time, don’t rush into any of it.  I have been doing it for over 5 years now and I am still working on movements and improving my times.  If you are patient and ask the coaches for help, you will get better at everything and you will have a lot of fun.
 
Who or what inspires you to keep moving?
The 5:30am Crew… All of us compete every morning and we have a ton of fun doing it.  Why else would I drag my ass out of bed so early to inflict pain on my body day after day.  I start my day off with great friends and a good workout.

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