Wine Country CrossFit | Blog

Deadlift: Find 1rm Sumo Speed Pulls: Using a sumo deadlift position, complete 2 deadlifts on the minute for 10 mins using 65-70% of your 1rm. The goal is to move the bar fast, the biggest mistake that can be made is to go too heavy. As time allows: 3 x…

2012 02 13

Smoky Pulled Pork Lettuce Wraps

By: Beth Rypins 0

Sue Konold in all of her Paleo Badass-ness has now taken to Paleo cooking from scratch! Forget Paleo websites and cookbooks, she is whipping up awesome recipes off the top of her head! Here is her latest delicacy, Smoky Pulled Pork Lettuce Wraps: Smoky Pulled Pork Pork butt or shoulder…

2012 02 12

Front Squat WOD

By: Beth Rypins 0

Today we have split programming: For those who do not know their 1RM, 3RM, or 5RM front squat: find 1RM front squat. For those who do know a front squat number: Good Mornings working up to a heavy set of 5. 5 Rounds: 7 Front Squats: 155/105 21 Double Unders

2012 02 09

Inside the Cult of Xfit, Cleans & AMRAP

By: Beth Rypins 0

Did you guys know that you were members of a cult??? Read this for the good, bad and ugly, all in one spot. -Beth ___________________________________________________________________________________ Power clean work: from the floor AMRAP 8 Mins: 21 Push Ups 15 KB Swings (70/44) 9 Toes To Bar

2012 02 08

El Dia De Carlos

By: Beth Rypins 0

I know that most of you know Carlos Flores by now, the one armed wonder who comes everyday to the 9AM class. He works through all the the movements and WODs with one arm. Today ALL of us at Wine Country CrossFit get to live like Carlos and complete the…

2012 02 07

30 Day Paleo Clean-Up

By: Beth Rypins 0

Hey you Paleo Enthusiast, come on in and sign up for the Clean-Up. February 8-March 10. Come on in anytime Tuesday or Wednesday of this week, pay your $5, and we'll take your waist and hip measurements. Remember, this is not a contest, this is a community supported nutritional activity.…

2012 02 06

Fear The Beard

By: Beth Rypins 0

I bet a lot of you guys think that I'm just lazy and hate to shave, and thus have let my beard grow for the last few months. Well I'm here to tell you today that my beard is actually a performance enhancing tool! Turns out that people with beards…

2012 02 05

Paleo In the News

By: Beth Rypins 0

Finally! The big name scientists are starting to come around! A big thanks to Marcia Macomberfor consistently forwarding on great articles. UCSF Scientists Declare War on Sugar in Foods -Ryan ================================================= Friday's WOD: Snatch Pulls - 7 sets of 3 at 110-125% of 1RM snatch Tabata Running rest 1 minute…

2012 02 02

Mud Run & Handstands and SDHP WOD

By: Beth Rypins 1 Comment

You you Hard Core CrossFitters, wanna do a fun and muddy race in April? Let's all head out to the Central Valley by Tracy, a place you never stop cuz it's in the middle of nowhere, and tackle some obstacles and get muddy together. Info is here, and Sunday April…

2012 02 01

POSE Work and Pull Up WOD

By: Beth Rypins 0

POSE work 4 rounds: 400m Run 25 Pull Ups

2012 01 30

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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

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