The Horizon Line, Clean Complex & Double Unders
We have many exciting events on our Horizon Line here at Wine Country CrossFit. Please take note and mark your calendars!
-Sunday March 8, Open Gym, 4.30-6PM. Eric Javar will be here to help you clean up your clean. FREE!
-Friday March 27, last Open WOD with Paleo Potluck directly following. All are welcome and this event is FREE!
-Tuesday March 31st, Dr. Dianna DiToro DPT from SFCF and Mobility WOD will do a 1 hour mini Mobility Seminar. No sign-ups necessary, 6.30PM. FREE!
-Saturday April 11, Gymnastics Seminar right here at WCCF. 11.15-2.15. Cost is $55. Want to improve your gymnastics movements and be a better CrossFitter? Sign up here.
-Sunday June 7, CrossFit Mobility Trainer Course right here at WCCF. This is the amazing all day seminar that Kelly Starrett created. If you missed it in February, 2014 be sure to reserve your spot here.
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Buon Viaggio to the Aitkin family!
This inspiring family has been coming in almost everyday for months, and they are changing their lives. Since January 1st Frank has lost 35lbs and a total of 16.75 inches off his body. In fact I think it’s safe to say that he is shrinking before our very eyes. His ladies are both getting stronger with CrossFit, and now they are also doing the Aerial Arts program. They leave in a few days for the Philipines where their older son graduates from college, and then to a holiday in Thailand. I’ve heard it’s easy to eat Paleo in those parts of the world…. We wish them all the best on their journey and look forward to their return in April.
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We have a Clean Complex & Double Under couplet today.
Chris Spealler is really good at CrosssFit :). He has the smoothest Double Unders out there and I highly encourage you to watch and try to do it EXACTLY the way he does it. Calm, controlled jumps, stable shoulders, steady speed on turnover. Oh and maybe think about the Double Unders as your rest
Now, watch how the Double Under translates into Olympic Lifting
Pretty cool, huh, how all of this stuff is connected.
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Thursday’s WOD
Clean Complex & Double Unders
Clean Complex is 1 Power Clean + 1 Hang Clean
5×1+1. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Add 2.5# more than what you did on 2.10.15
Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Power Cleans 115/75 or target a weight that allows for good form
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