Wine Country CrossFit | Blog

"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

Exciting Stuff This Week & WLC Benchmark WOD

By: Beth Rypins 0

Exciting Stuff-- Monday night at 5.40PM we invite you to attend our New Gymnastcs Class. Dedicate 45 minutes to your strength and skill base with this class taught by Coach Kris. Designed as a supplement to the 4.30 or 6.30 class, there is no WOD included. But you are guaranteed…

2015 05 03

HSPU & Partner Gone Bad

By: Beth Rypins 0

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

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

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