Wine Country CrossFit

Love me some partner work. It's so motivating to get into the workout with maybe somebody new, or your ol' tried and true training partner. If this is your first time doing a partner workout you might have a little anxiety. What if I can't keep up? What if I…

2015 04 30

Split Jerk & AMRAP

By: Beth Rypins 0

================================= Thursday's WOD Shoulder Mobility First followed by a split jerk session. Focus on getting LOW under that bar. Look for heavy set of 2. B. 25 minute AMRAP 500m row 10 Shoulder to overhead (115/75) (This should become a jerk as fatigue sets in) 12 Toes to bar…

2015 04 29

Front Squat 1RM & 21-15-9

By: Beth Rypins 1 Comment

Okay. Here we are. 1RM day. Specifically, Front Squat 1RM day. We establish 1RM for a few reasons. Heavy strength training for singles, doubles, and triples can help the central nervous system boost muscle growth due to the hormone release from the spinal cord. It will establish the load settings…

2015 04 28

Snatch & HSPU Skills

By: Beth Rypins 0

Speed. Precision. Balance. The Snatch. Watch how fast these men and women go after the bar passes their knees (position 2). Hips, Hips, Hips. They get into full extension in the blink of an eye before they drop under the bar. Watch the bar path. It never gets any higher…

2015 04 27

WCCF Goings On & Helen

By: Beth Rypins 0

Tonight at 5.30 Coach Hilary will lead a pow wow on how to best navigate the Whole Life Challenge. She will do this on both Monday the 27th and Friday May 1st, both at 5.30. Sign up here for the WLC, and be sure to join the WCCF team. The 8…

2015 04 26

Overhead Squats–Probiotics

By: Beth Rypins 1 Comment

Proper alignment. Proper mobility. Proper stability. Got all three? Overhead squats (that leads to a solid Snatch) are in the bag. Missing one? Well, then, you've got some work to do. Here, here, and here are some places to help you address all three so that when you come in…

2015 04 23

Cool Stuff To Do, Kettlebells & Double KB WOD

By: Beth Rypins 2 Comments

Looking for some cool stuff to do this weekend? Well look no farther than this blog! Friday night our very own Jeff Roman is involved with Evening With The Stars, Napa's biggest fundraiser that supports the Special Olympics. Play Bocce Ball and taste wine from 5-8.30PM on Friday April 24th. Learn…

2015 04 22

Split Jerk

By: Beth Rypins 4 Comments

Check this out. At around :35 the clean and jerk is shown. The winner goes into a split jerk. When that weight starts to get heavy, you better believe you want to start dropping under that bar in a split stance. Svetlana Podobedova (KAZ) Wins 75kg Weightlifting Gold - London…

2015 04 21

Handstand Work & Met Con

By: Beth Rypins 0

If you made it to the gymnastics seminar two weekends ago you'll be in great form for today's work! Getting into an inverted position (anytime when you your head is below your heart) may be terrifying for some of you, there are lot of things going on when you turn your…

2015 04 20

Spring Fling, Cookie Monsters, Whole Life Challenge & CrossFit Total

By: Beth Rypins 0

Coach Kris, the Aerial Coaches and I attended the Parks and Rec Spring Fling on Saturday morning. We set up our Obstacle Course where lots of kids competed with themselves and each other for the best time on the leader board. Xanthia and Hylah both did stunning Aerial demonstrations while the…

2015 04 19

Wine Country CrossFit

Month: April 2015

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter