15.4 & WCCF Horizon Line
Demolition is a fast thing around these parts! I stepped out for coffee on Friday afternoon, and when I came back in for The Open the building across the street looked like this!
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On our Horizon Line
Next Friday the 27th is the last Open workout!!! Please come out for the festivities at 6.30PM to cheer on the competitors. And please stay for the Paleo Potluck that will start as soon as the last competitor is lying on the floor shaking their head and wondering what just happened to them. Please bring your own plates and silverware so that we are a ZERO WASTE event. We can’t wait to celebrate with all of you! Here are some Pinterest Boards that might get you inspired on recipes.
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Local Paddling Opportunity
High Water SUP is run by Bailie, who also happens to be the manager at the Fatted Calf. Clearly not a bad person to know…Her 
enthusiasm for the water and all things paddling is infectious, and she LOVES the Napa River. She offers a host of classes, including Yoga on the Stand Up Paddle Board! She is not yet a CrossFitter, although I believe that is coming, but she offers all of us a 15% discount on all her services. “WVCF15” is the promo code, and you enter it here to take advantage of her generous offer.
As she is all about Fun, Fitness and Community on the Napa River, she has organized the
NAPA RIVER CRUISE next Sunday March 29th. All are invited!
In this annual paddle, we will take our time to cruise along the river while learning about its rich culture and habitat. This adventure begins with a brief introduction to the Napa River, then departs for a morning of sightseeing, birdwatching and paddling through historic downtown Napa.
This tour is meant to be social and educational and an opportunity for the river curious, paddlers in our community and those paddlers outside of Napa to become comfortable with our river in a fun group setting. Some paddling experience is recommended, for this is not an introductory SUP class. Taking our PaddleFit Basic Introduction to SUP class is highly recommended. Equipment rentals for the tour are available while boards last.
Time: 1.5 – 2 hour round trip tour
Age: 16 and up
Fee: FREE to participants with their own equipment. $25 to those who need to rent equipment.
Tour Includes: board, paddle, pfd rental if needed, brief introduction to stand up paddling on the Napa River.
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Tuesday March 31st at 6.30PM Dianna DiToro, DPT from SF CrossFit and MobilityWOD will host a one hour Mobility WOD Seminar. It’s FREE and fun. What a combo! Come see how small investments in mobility pay BIG dividends in performance. No need to sign up in advance. Just show up at 6.30PM.
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Following up on the Horizon Line, April 11 we will host Roger Harrell’s Gymnastics Seminar from 11:15 am-2:15 pm. Do you want to improve on those elusive muscle ups, handstand walks, etc? Sign up now to improve on all those gymnastics fundamentals. Cost is $55. Sign up here. (The class is listed under the Services Tab in the Crossfit Classes section)
Have a great week! Train hard and please pick up after yourself in the gym. The pausing back squats and presses will be with us for 4-6 weeks, so please focus on GREAT FORM with small increases in weight each week.
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Monday’s WOD
AMRAP 8 Min
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Masters RX:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Masters Scaled
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.
Teens RX:
Handstand Pushups
Cleans
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.
Teens Scaled:
10 push presses
10 cleans
Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.
Cash Out: 20 Pull-up Challenge Program
2015 03 22