Friday's WOD: Turkish Get Ups: Find 1rm with kettlebell AND Barbell Every Minute on the minute for 12 minutes: 10 Kettlebell swings (70/44) Sprint to the Telephone pole and back
2013 02 14
Thusday's WOD: > Linear Progression Day: See Friday 1/18, Thursday 1/24, Tuesday 1/29 and Wed. 2/6 for reference numbers > If you were not here for last week's workout, perform ascending sets of 5 to find a beginning weight for linear progression > > Low Bar Back squat 3x5 (add…
2013 02 13
Sean Payton's Suspension, Power Snatches and 7×7
Anyone who follows the NFL knows that Patriot's coach Sean Payton was suspended for "bounty hunting." This is a "game" among players in which they earn money for knocking out or injuring players on opposing teams. Though Mr Payton was not directly involved in "bounty hunting", he knew it was…
2013 02 12
I've been fortunate enough over the last few weeks to be present when some of you have acheived a goal of yours - it's so exciting and inspiring! And so very satisfiying to cross that acheivement off of the goals board! Which brings me to my point- what have you…
2013 02 11
World Class Fitness in 100 Words
Below is a speech given by Greg Glassman, the founder of CrossFit back when it was just getting started. give it a read and let me know if you are doing your best to increase your fitness or where you think you can improved. -Ryan Eat meat and vegetables, nuts…
2013 02 10
This good looking woman is not only a hard working CrossFitter, Buster's mother and Coach Ryan's wife, but she is also a licensed marriage and family therapist. She works with teens and families in Sonoma schools, and she is now branching out part-time on her own with a private practice.…
2013 02 07
A Child's View & Rings and Slamballs
Three cheers for the killer kid art! Illustrations completed by Payton, whose mamma does CrossFit. -Beth ======================================= Thursday's WOD: Ring work of coaches choice Double Tabata: Slamball (50/25) Pull Ups perform 20 seconds of slamball followed by 10 seconds of rest, then 20 seconds of pull ups followed by…
2013 02 06
Bottle Rock Napa Valley & Linear Progression Day
Napa is hosting a really cool music festival May 9-12 called Bottle Rock. It will be at the fairgrounds, and the line-up of bands is second to none! Kings of Leon, the Zac Brown Band, the Black Keys, Furthur, Alabama Shakes, Michael Franti, and Ben Harper to name just a…
2013 02 05
Cleanliness, Godliness and Snatch Work
Lately some of you may have seen me spending a lot of time organizing the kettlebells, pull-up bands, boxes and rack stands, and cleaning up chalk dust - yes, I am a little OCD and definitely a Type A personality, but there is method to my madness! We are so…
2013 02 04
Before I say anything else, I have an obligation to begin this post with GO 9ERS!!!!!!!!!! and WHO'S GOT IT BETTER THAN US?.....NOOOOBODY!!!! With that out of the way, Mike and Noelle from the 6am class want to put together a team to do a Tough Mudder or a Spartan…
2013 02 03