Wine Country CrossFit

Remember the 20 pull-up challenge we did a year or two ago? Well the time has come again to give your pull-ups some concentrated focus. When you come in the gym on Monday or Tuesday please warm up those shoulders and see how many pull-ups you can do. Write your results on the white board at the door. Perhaps you have 1, or 3, or 12, or even 15. Maybe you don’t even have 1. No Problem! By participating in the 20 Pull-up Challenge pullups will be yours. This program requires that you work on your pulling 3 times a week. Check out the programming here. Get ready for results as this program works!

===================================================

Want to improve your overhead position?  Depth or strength in the squat still escaping you?  Then mark your calendar so we can talk mobility!  Dr. Dianna DiToro, PT, DPT, CSCS of San Francisco CrosSFit and MobilityWOD will host a free one-hour mobility seminar at CrossFit Wine Country on March 31, 2015 at 6:30pm.  This will be a hands-on, movement-theory-based workshop in which coaches and athletes are exposed to the principles of Dr. Kelly Starrett’s movement and mobility method of resolving pain, preventing injury, and optimizing athletic performance.  In this brief one-hour seminar, we’ll address some common issues athletes face in the overhead position and the squat position and what self-maintenance techniques can help to correct those issues.  You learned how to brush and floss your teeth, learn how to do muscle maintenance, too!

FYI Dianna will have office hours in the treatment room every other Friday, so if you want help with those nagging mobility issues look no further!

======================================================

Monday’s WOD

Every 3 minutes for as long as possible complete:

RX
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled

2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

Masters

2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

Scaled Masters
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Scaled Teens
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups