Wine Country CrossFit | Fight Gone Bad-Benchmark

Fight Gone Bad was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you…

2015 02 01

Back Squats and Perfect Weather

By: Beth Rypins 0

After this week of Olympic lifting, Overhead and Squat work it would be nice to shake out the lactic acid and remain active this weekend. And while the rest of the country is gutting it out and clearing the path to get to the car, we are headed for another…

2015 01 29

Introducing…. Dates to Save, Snatch Complex

By: Beth Rypins 0

[caption id="attachment_7970" align="alignleft" width="180"] Richy Perez[/caption] We are excited to announce that Richy Perez and Hilary Wendel are now [caption id="attachment_7964" align="alignright" width="211"] Hilary Wendel[/caption] officially Wine Country CrossFit coaches! Richy teaches the Open Team Training on Thursday nights at 5PM. That's tonight, by the way! Hilary…

2015 01 28

Press Complex & Russian KB Work

By: Beth Rypins 0

The next 2 days are going to really help you get better at your Olympic lifting. You have to promise to look at these complexes--both the press complex today and the snatch complex tomorrow-- as skill building exercises and not a test of strength! You MUST be mindful of where…

2015 01 27

Agility Work–Duck and Weave

By: Beth Rypins 0

"Outside of sport specific training, agility training may be the primary determining factor to predict success in a sport." Tuesday's WOD I defer to the coach to develop their own agility drills for this skill work. A lot of the stuff Kris does with the kids is great for…

2015 01 26

Sarah – Benchmark Workouts

By: Beth Rypins 0

Monday's WOD Sarah 50 – 40 – 30 – 20 – 10 Cleans (95lb / 65lb) Pull ups Wall Balls (20lb / 14lb) 30 minute time cap. Remember when you started at Wine Country CrossFit and we talked about Metabolic Pathways? The first two, Phosphagen and Glycolitic, are the…

2015 01 25

Hydration, Recovery, Speed Deadlifts & Metcon

By: Beth Rypins 0

It needs to be addressed. Nutritional Recovery, including HYDRATION is crucial to your fitness endeavors. Drink Water. TONS of it. Think at least .5oz water per lb. of body weight. Get the right recovery protocol for after your workouts in place--we need sugar (just about the ONLY time sugar is appropriate…

2015 01 22

Kettlebell Skills and 1st Lurong WOD

By: Beth Rypins 0

To all of you who are participating in the Lurong Paleo Challenge, the time is NOW to get busy. We will do the first WOD today, which is the first bench mark. Come on in and get 'er done! And in the meantime it's time to take those measurements and…

2015 01 21

Clean & Jerk Complex with Fun Metcon

By: Beth Rypins 0

Did you sign up for the Open? Or how about just skipping the sign up and just doing the workouts for grins and giggles to support those around you who did sign up. In any event, it's time to start thinking about getting prepared for the onslaught. Here are some great resources…

2015 01 20

Getting Mobile & Gymnastics

By: Beth Rypins 0

Did Nancy wear you out yesterday? Looking forward to some more overhead position work today?--get on this crucial prep work STAT. Gymnastics require everything in your body is mobile and functional. Remember, Mobility work is NOT a warm up, you can come in early and get some work done, stay…

2015 01 19

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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!

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Experienced CrossFitter

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