Wine Country CrossFit

Paleo Potluck, June 14th, 6.30PM. Details to follow

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Many of you know that I spent the majority of my life out on rivers before I started Wine Country CrossFit. For me, the steeper the river the better, and it often looked a lot like this. Flat water was what you paddled through to get to the next rapid, it was not something we sought out for fun.

Since moving to Napa seven years ago I have paddled a few times out on our local river, but because it is flat, and I abhor flat water, it has always been a chore. Then I discovered Stand Up Paddle Boarding, or SUP!

Last Saturday my best friend Caroline came to visit and she brought her SUP Board. I rented one from a local guy who does SUP trips on the Napa River, most often for tourists, and I had a great adventure only a few minutes from home. We launched our boards at Cuttings Wharf Boat Launch, and the strong current and blustery winds carried us quickly toward Napa. We paddled casually, seeing White Egrets, Great Blue Herons, baby ducks following their mothers, hawks and beautiful scenery. Within an hour we arrived at the Napa Yacht Club just south of downtown, and had we known how quick the trip would be we would have left our car farther north for a longer paddle.

Feeling like we missed out on something, we got up early on Sunday morning and put our boards back in the water, this time close to Oxbow on First St. The tide was now ebbing, so we paddled south, toward downtown. Wildlife greeted us, the early morning sun shined, and it was so much fun paddling on the river!

I loved it so much that I’m buying two SUPs, so I can go out whenever I want, and I’ll have an extra so that anyone who wants can join. I’ll circulate the sign-up sheet as soon as I have the boards in hand, and in the meantime I’m delighted to have a new perspective on flat water.

-Beth

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Wednesday’s WOD

Snatch Work: Power Snatch from Position 1
First: Warm-up to 85% of Power Snatch
Then: Perform 5 x 2 @ 85% of Power Snatch – rest 60 Seconds between sets

WOD: 3 Rounds (Rest 1:1 between rounds)
16 Split Jumps* – alternating
16 KB Swings (53/35)
16 Thrusters (45/35)

*Split Jumps: Starting with feet together, quickly get down into Split Jerk stance (weight in the heel of the front foot, back knee bent), then jump to Split Jerk stance with opposite foot forward. Continue alternating forward and backward legs until requisite reps are reached.

split jump video.  Hint: I always called these jumping lunges before, and they are horrible, in a good sort of way…..

-Beth