Wine Country CrossFit | Articles

Ciabatta you say? No, Tabata! A-what-A you ask? TA-BA-TA I say to you. This guy, Izumi Tabata, did this ground-breaking research into high-intensity intermittent training (HIIT) and came up with a protocol that we follow today in many of our CrossFit workouts. The end result, 20 seconds of high-intensity work followed…

2015 06 02

Pistols & 15 Minute EMOM

By: Beth Rypins 0

Building on our gymnastics work from yesterday we have pistols work today, which is also a great single leg strength builder. In fact, we have a couple of opportunities to work on our single leg strength with those reverse lunges in the EMOM later on but let's get back to…

2015 06 01

Cleans & Clean Met Con

By: Beth Rypins 0

Are you interested in geeking out on some technical lifting information? I feel like since you are going for your 1RM on the Squat Clean today it might be fun to have a little perspective about your Power and Olympic lifting ratios. My WHAT you ask? That's right, there is…

2015 05 26

Squats & Hammer Gone Bad Redux

By: Beth Rypins 0

Did you catch the CrossFit California Regionals competition this weekend? Exciting stuff, with the team competition and the individuals laying it all out there--it is very inspiring (and pretty humbling) to see these athletes accomplish what they did this past weekend. Speaking of this past weekend and specifically Monday--if you happened to do…

2015 05 25

Stones & Berries, Holiday Schedule, Deadlifts & DUs

By: Beth Rypins 0

Stones & Berries SUMMER IS COMING!!!!! I've said it before and I'll likely say it again soon :). Being in California is the best and I would argue that the best of the best time of year in California ahead of everyone else in the country is RIGHT NOW. It's all…

2015 05 21

Kettlebells 1 RM work

By: Beth Rypins 0

Your kettlebells 1 RM work for today is a vital link to superior strength and balance. Single arm kettlebell work is a way of training that relies on full-body exercises where the weight is held only on one side of the body. Offset loading with upper and lower body exercises…

2015 05 05

Sumo Deadlift then 15 min AMRAP

By: Beth Rypins 0

"The definition of a sumo deadlift is a deadlift where the feet are on the outside, and the hands are on the inside. Typically a taller lifter will have a wider stance to make up for their longer limbs, while a shorter lifter will choose a narrower stance. If you have…

2015 05 04

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

Pausing Back Squats and Putting a Bow On It

By: Beth Rypins 0

The Open is Over. How are you feeling about it? Are you experiencing DOMS? How about a general let down feeling emotionally? It is not unusual to feel cranky or depressed after a major competitive effort. And make no mistake, the Open is a whopper of a competitive effort. You…

2015 04 02

BottleRock, Meat, Mobility, Hang Clean Push Jerk

By: Beth Rypins 0

BottleRock is just under two months away, and here's your opportunity to both win tickets and support a great cause: Stone Bridge School (which educates many children in our Xfit community). They are raising money to fund unique educational opportunities for students. Gardening, baking, plays, knitting, music, movement, language,…

2015 04 01

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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