Emilie Transitions, Local Eden Granola, Let's Pull!
Coach Emilie has decided to expand her fitness world beyond CrossFit, and is moving on! It is with a sad heart that I write this blog post as I’m one of Emilie’s biggest fans. But, to look on the bright side, after her vacation next week she will still be here on Mondays and Wednesdays teaching us all to stabilize and breath with Foundations Training. In addition you may well catch a glimpse of her working out and lifting heavy weights before or after her classes. She has been a great addition to our Wine Country CrossFit family of coaches, and I wish her only the best in her new adventures. Saturday is her last day coaching CrossFit classes, so please come in and tell her what you really think of all those squats she makes you do!
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Local Eden Granola is awesome, and delicious, and I think the best granola I’ve ever had. It is made by Deb Wasserman who attends Foundation classes, completed On Ramp, and will start regular classes soon. Her husband Brad (Mr. Granola) works out in the 6AM class, so once you try the granola you can let him know what you think. We now sell Deb’s granola, so please pick up a bag on your way out the door!
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Thursday’s WOD
Beginner – Pull-ups and Dips – 3 Supersets of 15 reps each
Intermediate – Scaled Bar Muscle-ups (jumping, banded, negative)
Advanced – Kipping and Strict Bar Muscle-ups
Every 1 min for 20 mins do:
1 Muscle-up or 3 strict pull ups
12 Wall Balls (20/14)
– Scale the wall ball load up as needed for additional challenge – Continue this EMOM until cannot complete the reps anymore within the minute. If you reach failure, rest the following minute and then try again until 20 minute time gap. Stop if you get to 20 consecutive rounds.
Cash out: Shoulder stretching!
2014 04 02