Wine Country CrossFit | Blog

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

By: Beth Rypins 0

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

Are You A Tough Mudder?

By: Beth Rypins 3 Comments

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

Go Myka! Cleans and Slam Balls

By: Beth Rypins 0

If you've been working out with us for a year or more then you probably recognize these good lookers. They are Ryan Galovic and Myka Felt. This is her 2nd year as a Gold Rush Cheerleader, and since she has been with them the 49er's have put in soaring…

2013 01 31

Did you know…. & Not For Time

By: Beth Rypins 0

....that CrossFit is not only perfect for all of us, but also coveted by entrepreneurs. Let's fact it: If we found CrossFit and managed to fit it into our already full lives, then we are entrepreneurial! But check out why those other entrepreneurs are into it as well: -Beth …

2013 01 30

LaCross Ball Art, Gymnastics and AMRAP

By: Beth Rypins 1 Comment

We do a LOT with La Cross balls. They are front and center with our mobility work, and they are good for juggling if that is one of your skills. But check out what this guy can do with a La Cross Ball! [vimeo]http://vimeo.com/44160775[/vimeo] -Beth =================================================================== Wednesday's WOD: Gymnastic work…

2013 01 29

Midline Stability Work and Linear Progression Day

By: Beth Rypins 0

As CrossFitters, I'm sure you all know how important midline stability is to your overall fitness. During our handstand work last week, we covered hollow position and how to maintain that core function during handstand movements. One great way to improve that hollow position is to practice the plank regularly…

2013 01 28

Helen

By: Beth Rypins 0

We'll have more squats coming later this week, until then, keep this in mind: -Ryan ==================================== Monday’s Benchmark WOD: Helen 3 Rounds for time: 400m Run 21 KB Swings (53/35) 12 Pull Ups Compare to: 9/23/12 5/21/12 12/5/11 8/8/11 4/4/11

2013 01 27

Low Bar vs High Bar, Handstands

By: Beth Rypins 0

If you have been training with us for more than a few months you have probably noticed that we have changed some of the fundamentals of now we coach and train. We changed the way we introduce the Olympic lifts once Scott Hisaka came into our world, and now many…

2013 01 24

Linear Progression

By: Beth Rypins 0

Are you peckish? Just need a little something to snack on? Well consider this: We have a new Paleo snack on sale from Ostrim, called Paleo Trail Mix. And I like it! Bags are $5.00. Please let me know if you like it too. If you do we will order…

2013 01 23

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