Wine Country CrossFit

Danasabe “Papa Midnight” Mohammed

Napa’s only Professional MMA Fighter maintained his unbroken record last night in San Francisco at Kezar Stadium. In the second of three-five minutes rounds, he ended the fight with an aggressive Guillotine that forced his opponent out of the game. Don is coming back from a difficult year with two surgeries, so it was great to see him in action, and to take away the win. Don has a bright future, both in and outside of the octagon, and it’s a pleasure to be on the Papa Midnight Team. Learn more about Don here.

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The Correct Ratio

I have finally realized after 52 years of living that the correct ratio of exercise to mobility is 1 to 1: For every hour that I CrossFit or lift weights or paddle or go to boot camp, I have to invest the same amount of time in keeping my muscles supple, my hips and shoulders open, my body functioning. GONE are the days of a five-mile run followed by racing to the next activity with little thought of all those tight muscles in the hips, legs and feet. Gone are the days of back squatting with little thought to knee care. It’s just the way it is now, and it’s time now to face the music! For me. How about you? When I run out of ideas on how to get my tight stuff loosened up I turn to MobilityWOD. Check it out!

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Mini Mobility Seminar

We are offering this right in our own gym! No sign-up required. To help you face the music that health and wellness requires an equal focus on lengthening as well as strengthening, we will host a one-hour seminar on Wednesday, February 10th at 7.30PM. Sponsored by Trumotus, we invite you to learn some new tips and tricks on how to keep that body supple and moving.

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Monday’s WOD – Turkish Get-ups Etc

Skill/strength:
5×3 Turkish get-ups as heavy as possible

WOD:
4 RFT:
10 push press (95/75)
20 situps
30 air squats
2 rope climbs

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Tuesday’s WOD – Kettlebell Swings

Strength/skill:
3 sets of max effort KBS (2/1.5 pood)

WOD:
12 Min EMOM
odd: 5 High hang squat snatch (135/95)
even: :45 max effort row or airdyne cal

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Wednesday’s WOD – Muscle Ups & Chipper

Skill/strength:
muscle up progression work

WOD:
60 cal row
50 TTB
40 burpees
30 box jumps (30/24)
20 power cleans (135/95)
10 muscle ups

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Thursday’s WOD – Partner Chipper

Partner chipper:
400m run (together)
100 double unders (split)
300m run (together)
100 pushups (split)
200m run (together)
100 situps (split)
100m run (together)
100 pullups (split)

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Friday’s WOD – Open 12.3

WORKOUT 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push press 115/85
9 Toes-to-bar