Wine Country CrossFit

[caption id="attachment_8562" align="alignleft" width="180"] Benjamin Luca with big sister Leila[/caption] We warmly welcome Eliecer & Lena Septimo's new baby into our CrossFit Community! Benjamin Luca was born via cesarean, Monday 04/13/15. He is 21" long and weighed in at 8# 13oz. He joined us after 41 weeks + 3…

2015 04 17

Pausing Back Squats & EMOM-Supplements

By: Beth Rypins 0

Are you using supplements in your diet such as protein powders, fish oil, vitamin D, etc.? There's a lot of information out there on how-what-why you should or should not take dietary supplements. In case you are taking them, however, I've come across a handy reference guide that ranks the different brands…

2015 04 16

Gymnastics Seminar Recap & Snatch Complex

By: Beth Rypins 0

Last Saturday we hosted Roger Harrell's Gymnastic Seminar, and it was both fun and educational! The 20 folks in attendance all progressed in their handstands, their gymnastics fundamentals, their kip and muscle up. Attendee Jim Kerrigan reported that "easily the most illuminating aspect of the gymnastics seminar was doing a…

2015 04 15

Press & Power Cleans First Rib

By: Beth Rypins 0

No, I'm not talking about the most wonderful piece of pork or beef that you can sink your teeth into. The first rib is the most tightly curved of all the ribs. It’s also the broadest of the ribs. It runs right under the clavicle. The thoracic outlet is a…

2015 04 14

20 Minute AMRAP-Kettlebells

By: Beth Rypins 0

Kettlebells are a relatively new workout tool to come to American fitness (Valery Federonko basically is the king of the sport and has brought its work and benefits to the world). In CrossFit the image of the kettlebell is ubiquitous. "Because kettlebell lifts are more subtle than traditional weight training exercises,…

2015 04 13

Coach Richy is a Winner! Day of Crisis, Elizabeth

By: Beth Rypins 0

Coach Richy Perez plays men's indoor soccer on Tuesday nights down on Mare Island. Joining him are Ivan Gallegos and Chris Martinez who both joined CrossFit two months ago. The majority of the athletes on their team played and won national championships at the age of 12. They reunited this year for old times…

2015 04 12

CrossFit Total

By: Beth Rypins 0

========================================== Monday's WOD CrossFit Total Athletes have three consecutive attempts to complete their highest 1 rep attempt at the following three lifts: Back Squat Press Deadlift *To count as Rx, athlete must squat below parallel (hip crease below top of knee) and Deadlift must be pulled conventional (no sumo) Compare…

2015 04 10

Press & Push Press WOD-Spring On!

By: Beth Rypins 0

SPRING ON! I can't think of anything that signals that we are truly in Spring than these two. Asparagus is such a great vegetable and it is so important to eat it NOW. Loaded with Vitamin K, low on the Glycemic Index scale--"It's not surprising to see asparagus being heralded as…

2015 04 09

Day of Crisis, Spring Fling, Open Gym, Hang Power Snatch

By: Beth Rypins 0

[embed]https://vimeo.com/122035067[/embed] Day of Crisis is happening on May 2nd in Vallejo. More than an obstacle course, Solano County Fairgrounds is ground zero for the ultimate test of your smarts, senses, and agility by simulating the first harrowing minutes of a raging flood, forest fire, infectious outbreak, and ultimate flight-instinct with…

2015 04 08

Pausing Back Squats Rinse, Repeat

By: Beth Rypins 0

A little help from your friends is sometimes all you need... Gym Egypt | Facebook We're really digging in here with this back squat work. Hopefully you've made some gains (not a ton, though-- you'll have plenty of opportunity to push the big weight around soon--I promise!), and have learned…

2015 04 07

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