Box Squat: Find 1rm (Note box height and weight completed) 2 Rounds with 4:00 Rest between Rounds: 500m Row 15 back squats (135/95) 15 Chest to bar pull ups
2012 02 29
Sign-UP for Best CSA in Napa Now & Floor Press
Hey CrossFitters, Last year I signed up for the Hudson Ranch CSA and I loved it. I had done other CSA veggie boxes before, but this one was the coolest. It is local, down in Carneros, run by hip and fun people, and the food and variety each week was…
2012 02 28
This guy, he let's nothing stand in his way. Check this out! http://www.youtube.com/watch?v=-T-1HcxafdA&feature=colike -Beth _____________________________________________________ Tuesday's WOD: Snatch work (Full squat, from floor) Find 1rm AMRAP 8 Mins: 5 Squat Snatches (from floor, squat required)(135/95) 5 Chest to Bar Pull Ups
2012 02 27
Don't Confront This Guy in a Dark Alley
A big congratulations to Wine Country CrossFitter Dante Javar who won his most recent MMA fight in a dominating fashion. Check out video of the fight: -Ryan [youtube]http://www.youtube.com/watch?v=_N-TEHyAG2o&feature=share[/youtube] ============================= Starting this week, and continuing for six weeks, we will be taking a break from benchmark Mondays to participate in the…
2012 02 26
CrossFit Games and Open Season, Cleans
Wine Country CrossFitters, The CrossFit Games are on the horizon, and we have now entered the CrossFit Open season that precedes the Games. Each Wednesday a workout is presented, and people all around the world will do that workout, many with the intention of making it to the Regionals and…
2012 02 23
Paleo Press & POSE Running Work
Check out this article that ran in our very own Napa Register this week on Paleo! -Beth _____________________________________________________________ POSE running work 1x800m run (rest 3 mins) 2x400m run (rest 2 mins after each) 4x200m run (rest 1 min each) focus on maintaining form through all runs. Slow down…
2012 02 22
Coconut Oil – A Secret Miracle
So you're doing Paleo, CrossFit, looking at what you eat, increasing the omega 3 intake, reducing the sugars, and using a big dallop of coconut oil in your cooking. All seems just fine, especially if you like the taste. And now check this out: Info is coming out that shows…
2012 02 21
A CrossFitter amongst us has a family involved in equestrian affairs, and they need a bit of help. The Napa Valley Horsemen's Association has been in Napa since 1939, and they are currently threatened with potential ousting due to fidgety neighbors. The NVHA is trying to collect 500 signatures that…
2012 02 20
Marina is here to tell us all about sugar addiction! Hi. My name is Marina and I’m a sugar addict ( crowd replies ‘Hi Marina.’) Or at least this is what I felt like this past week. See….football season put a little damper on my clean paleo ways and I…
2012 02 19
Snatch: Find 1rm 5 Rounds: Each round consists of a 3 minute AMRAP, with 1 minute rest between rounds 3 Power snatches (115/75 Rx) 6 burpees 9 air squats
2012 02 16