EA’s Sonoma Valley CrossFit

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Welcome to EA’s CrossFit in Sonoma Valley. Here you will find a friendly and supportive community led by enthusiastic, seasoned coaches who hold many certifications in addition to their CrossFit Certifications. EA’s CrossFit has over 40 classes per week catering to a wide range of levels from brand new beginners to Level 2 and training for competitions. We believe in balance and the importance of education. Our nutrition coach guides our community in the importance of fueling your body for optimum health, performance and repair. We also offer Yoga for CrossFitters, Stretch classes, special guest coaches, seminars, and community challenges to keep you motivated and striving towards your goals. Call EA to discuss your goals today at 415-314-1399.

Marco, Chelsey and Jordan

CrossFit is a strength and conditioning workout that combines weightlifting, sprinting, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. A healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory, endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It provides an increased work capacity across all these domains and achieves this by provoking neurological and hormonal adaptations across all metabolic pathways. EA’s classes include a warm-up, a skill development segment, and a high-intensity workout that lasts around fifteen to twenty minutes. There is a new 60 minute workout each day called the “Workout of the Day”. It is a mind and body challenge that will sure to get results!

You — YES YOU — Can Do It!

Hey you — yes, YOU.

Have you been wanting to try CrossFit but feel intimidated by the heavy loads and high volume often praised here & elsewhere?

Have you been away from the box for some time and now worry about what it means to come back?

Have you been afraid to drop by because you’re so afraid we’ll take away your donuts? (Well, we might. Coaches get hungry too.)

BUT STOP IT. Seriously.

One of the best features about CrossFit is that it’s scalable. Maybe you’ve heard that before and wondered, “What the heck does that even mean? I’m not Spiderman, for Pete’s sake.”

‘CrossFit is scalable’ doesn’t mean we will be scaling walls, at least not right away. What it means is that CrossFit is for everyone — yes, EVERYONE. And since you are part of that demographic, CrossFit is for YOU.

Let me say that again: CROSSFIT IS FOR YOU.

No matter where you are on your journey to become a better you — to add more health to your life, to add some new skills, to improve your fitness — CrossFit is there, cheering you on to victory. Better yet, EA’s CrossFit is in your corner, as your own personal trainer and best dang friend, handing you the tools to make things happen. Think Mickey is to Rocky as EA’s is to you. We keep the logic simple.

I happen to wholly believe that EA’s CrossFit has one of the best communities in NorCal. I would even bet some burpees on it, so that’s saying something, right? Open, friendly, inclusive, and encouraging, our folks are in your corner every day, cheering you, pushing you, and sometimes calling you out on the BS that keeps you from meeting your goals. Plus, we BBQ together. What’s not to love?

I digress. A nice tri-tip will do that to me.

Back to CrossFit being scalable. What does it mean, you asked? It means there’s not a single workout that can’t be done by any and everyone, from Jason Khalipa, the world’s second fittest man, to grandma … to my friend, who lost one of his legs in Afghanistan while serving with the Marines. One workout for all athletes, each on their own journey to become better than yesterday, one rep after another.

So don’t be shy. Come in or come back. We are in this together, and together we will achieve all your fitness goals, which may eventually include scaling walls like Spidey. Baam!

From the CrossFit website: “The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”

Workouts are Scalable

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Workouts are Scalable
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Blue Boxes Were E’rywhere!


Yesterday was like a Blue Box dream come true for us coaches. In every class, you badass athletes were breaking your old personal records and making new ones. We coaches got so excited we started competing — which coach would secure the most records in each class?!

The sheer effort everyone put forth was worthy of a blue box alone, even if old records weren’t broken. There are lessons we can learn everyday, and for some of us, yesterday that lesson was patience. It will come, grasshoppers; keep working and waiting. It will come.

Our top record-setters for the day were Tony Westfall, our resident strongman (think old school circus), with 505# and Stephanie Grimes, ever beautiful and powerful, with 300#. We celebrate your success!

Now e’ryone, get to the box today and keep it up!

Y’all Are Speedy! & Free Essentrics Class

After stretching your capacity with the front squat, y’all became a bunch of crazy speed racers! Just check out the board from today:

The red boxes are those of you who went Rx across the board. We can’t tell you how much we dig seeing those red boxes multiplying like rabbits each week! It’s so awesome!

Y’all are getting stronger and faster and better at e v e r y t h i n g. Top scores for today go to Gary Scott (12:06) and Coach Laura (15:14). Way to go!

After all the awesomeness of today, and all the awesomeness we expect from you tomorrow, treat yourself to a free Essentrics class with the awesome Audrey Pratt, Wednesday at 11:00AM (right after the new and awesome class we added at 10:00AM).

See you in the box!

Special Visit by Khalipa Reminded Us

Jason Khalipa, second fittest man in the world, stopped into EA’s CrossFit this morning to train, while visiting wine country with his beautiful wife, Ashley, and a close friend (whose name Coach K forgot).

While watching Jason complete sets of five strict snatch presses, Coaches Kurtis and Laura were reminded that in order to be great, one has to work these accessory movements, and all other movements, with solid form. With each rep, Jason deliberately activated his lats and rotated his shoulders externally to put himself into the most efficient and effective position to press overhead a buttload of weight.

Form counts and matters most.

And that’s why we’ve invited John Cortese and his crew from CTS Strength & Conditioning to the box on Saturday, July 19th from 10:00am to 1:00pm.

These dudes are going to help us take a closer look at our forms with the Snatch, Clean & Jerk. It’s important to execute these technical Olympic lifts with the best form we can, firstly to avoid injury, and secondly to reach our individual capacities.

This seminar is open to all, to you and your mother and your brother or sister from another, so tell your friends and bring your neighbors. It’s a great deal at only $97.

We highly recommend our Oly Only lifters attend this seminar. With all the extra practice these fire-breathers are putting in, the last thing we want for you is to perfect bad form. Muscle memory is a bitch, when it’s form you’d rather forget.

Use this link to register, and do it today: http://bit.ly/1jsiWit

Let’s get our Oly lifting looking Khalipa-fierce!

First OLY ONLY Class & PR’s

First OLY ONLY class was a roaring success, we’d say!

Coaches Kurtis, Marco, and Laura were there, as were fire-breathers Ghitta, Stephanie, Tony, and Victor, and almost everyone went home with a new Personal Record for the Snatch and the Clean & Jerk Olympic lifts. Sweet work, everyone!

Don’t despair if you couldn’t make it in tonight. OLY ONLY happens again Saturday at 11:00AM! Those who found their max effort on the lifts tonight will start the program, while new folks will work to find a 1-rep max under the watchful eyes of our excellent coaches.

No matter where you are with your lifts, we welcome you to OLY ONLY! We all can and should desire to improve in every area of CrossFit and of life!

Become your best!

Push yourself!

Find your self-imposed limits and crush them!

See you in the box.

P.S. Coach Laura posted a 95# Snatch and a 135# Clean & Jerk.

NorCal Regionals with Coach Laura


Funny thing happened on the way to NorCal Regionals.

Well, honestly, a funny thing happened when I showed up at San Jose State University’s Event Center, where tomorrow begins the NorCal Regionals.

With no one to check us at the door, a few of us semi-fit CrossFit-looking folks – four young men and myself – wandered inside the massive building, each of us looking a little lost and one of us pretending like she knew where she was going.

Ten steps inside, the four young men decided they needed to pee. Not having them to follow anymore, I decided to find the Media Team briefing on my own. I’m a big, brave, strong girl. I got this.

Another twenty steps down a long hallway, double doors stand wide open, revealing the mega-center of CrossFit goodness – Rogue equipment at the ready, as if holding its breath for the likes of Jason Khalipa, Neal Maddox, Miranda Oldroyd, and Garrett Fisher.

Walking quickly inside, I shuffled down two dozen steps to join the group of folks being briefed by none other than THE BOZ.

I slipped in next to some dude who couldn’t seem to stay awake and thought, “Dude, the briefing just started and you gotta sleep NOW? Seriously.”

Nestled next to sleepyhead, I took a moment to look around, to check out my Media Team for the weekend, see who might be my new BFF for the next three days.

Hey, Neal.
Oh, hey, Jason Khalipa.
Um, whoa – Molly Vollmer.

“Uh. I think I’m at the wrong briefing.”

But badass that I looked enough like a competitor that no one kicked me out – riiiiiiiight?!?!!!

Wonder what new adventures tomorrow will bring! I can’t wait.

Memorial Day “Murph” – Two Classes Only

On Memorial Day – Monday, May 26th – the box will be open for 0900 and 1000 classes only. Regularly scheduled classes resume Tuesday.

By CrossFit tradition, since 2005, we will be remembering those servicemen and -women who paid the ultimate price in service to the USA, with “Murph.”

From main-site: “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

For Rx: If you’ve a twenty pound vest or body armor, wear it.

Deadlift Mania & Memorial Day “Murph”


Coach Ea wondering where all the plates went

Today was a great day to deadlift! Athletes were claiming PR’s left and right, whether lifting 7 x 5 or seeking a 1-rep max. Today’s award goes to one our favorite badass couples – Jay & Stephanie. Jay pulled 345# x 5, and Stephanie 266# x 1. Sweet stuff right there.

Great work, everyone! Now mark your calendars for Memorial Day’s traditional hero WOD – “Murph,” happening Monday, May 26, at 10:00AM. Be part of the action as we honor those who gave all in service to our country.

Murph
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

*Rx is with a 20# weighted vest.

Let do this!

Power Clean EMOM & Rockstar Sightings


Great effort today by all our athletes! You make our jobs easy and a pleasure. Like proud parents, we love to see you advance in your technique and, thereafter, strength. Many of you are progressing very nicely with the power clean, and today’s WOD rewarded you!

There was some friendly competition this evening between Coach Marco and Kraffty, who crawled away with 7 rounds (plus 3) and 7 rounds (plus 1), respectively. Coach Laura followed them at 6:00pm, pushing to 7 rounds (plus 2).

As for the Power Clean-Front Squat EMOM, Kraffty pulled 175# for the men, and Coach Laura & Ghitta moved 120#.

Keep up the fight, and see all you rockstars tomorrow!

Hood Mountain Hiking This Saturday


This Saturday, May 17th, after the regularly scheduled classes at 8:00, 9:00, and 10:00, we will have a Community WOD, hiking Hood Mountain together, with Kraffty as our guide.

For those who live closer to Kenwood than Sonoma, meet at the trailhead off Pythian Road at 11:45. Those who live closer to the box, let’s meet at 11:00 and carpool. Parking is $7.

Be sure to hydrate the day before and to bring plenty of water, food, sunscreen (hat recommended too), and a great EA’s CrossFit attitude!

Sign up on the big whiteboard in the box. Should be great weather for some fun hiking!