Wine Country CrossFit

Biggest Loser Talk reScheduled

Cheryl Forberg, the Nutritionist from The Biggest Loser will speak on Thursday January 21st at 7.30PM. Join us for her 30 minute presentation on how to Lose BIG and feel great. She is funny, delightful and insightful. She will have signed copies of her new book available at a special discounted price just for Wine Country CrossFitters. No sign-up needed; just show up!

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The Whole Life Challenge Begins

Whole Life Challenge starts this Saturday! It runs from January 16 to March 11. Learn all about this amazing group lifestyle challenge here and sign up. It is a remarkable program that really helps you identify and attack those areas of life that can use improvement along with giving you the tools you need to make your life a healthier one.

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The Freshest Fish EVER

Last summer I subscribed to the local fish CSA and I LOVE it! It is the freshest fish I’ve had in my life. There is great variety. It arrives on Wednesdays at the Fatted Calf, and they send me fun recipes and articles about the fish. Since we are about to embark on another Paleo adventure, what better time to add a sustainable source of fresh protein. Anna over at the Siren Fish Co has a GREAT offer for us Wine Country CrossFitters:

-Sign up for 4 shares, and get the 5th share for FREE

-Use the discount code WCC when you check out here.

-This offer lasts until Jan 20, so act now!

-$15 membership fee is waived!

This seafood is always:

– Caught along the Northern coast of California.

– Caught using sustainable fishing methods.

– Delivered to you within 48 hours of leaving the water.

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The Back Squat Adventure

We continue to progress toward the 20 Rep Max. Monday we will do 3 sets of 10 at 70-80% of our 1 Rep Max. At the end of the week we get to see what we can manage for that 10 Rep Max. Remember, strategy is key here! Your warm up and progression are critical to your successful 10 Rep Max. Not sure how to craft that? Your coaches are here to help! Next week we will move onto the 20 Rep Max.

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Monday’s WOD – Back Squat & EMOM

Strength–

3×10 BS at 70-80% 1RM

then

WOD–

10 Min EMOM:
odd: 10 burpees then max effort wallballs
even: 10 DB Snatch (50/35) (70/50)

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Tuesday’s WOD – 7 Min AMRAP x 2

WOD–

7 min AMRAP
50′ HS walk
6 hang clean and jerk (185/135)
***rest 3 mins
7 min AMRAP
200m run
6 hang snatch (135/95)

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Wednesday’s WOD – Clean & Burpee Pull-up Ladder

Strength–

15 mins to find a heavy squat snatch at each position. This is a set which is executed as a snatch from pos 1 then pos 2 then the ground. Heavy means heavy, not max.

then

WOD–

12 min AMRAP
increasing ladder of burpees and pullups

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Thursday’s WOD – 5 Rounds For Time

WOD–

5 rounds for time
3 muscle ups
6 man makers (50/35)
9 box jumps (24/20)

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Friday’s WOD – BS 10 RM & EMOM

Strength–

10RM BS

then

WOD–

14 min EMOM
odd: squat snatch sequence from Wednesday at 80% of Wed’s weight. 85% for rx+.
Even: 15 wall balls (20/14) (30/20 rx+)