Wine Country CrossFit

Carlos Flores came into the gym about 3 weeks ago with his bright eyes and big smile, and his one arm. He said he was bored with the regular gym and was ready to start CrossFit. I had the privilege of doing five private on-ramp classes with he and Manny Hernandez, the owner of Metro PC, and I was continually impressed with Carlos’ work ethic and “can-do” attitude. Over the few weeks that we worked privately together we focused on all the basic movements, on midline stabilization, and his body changed in the process. He reported to be more comfortable, and that when he lay down that his torso now lay flat on the ground instead of lopsided. He was already a fast runner, and with the addition of Pose technique he is now speedier than before. In fact his nickname in Spanish is conejo, the rabbit.

Carlos works at the Mexican Bakery across the street from Napa High, and a year ago the owners of the bakery invited him to get out and start moving around with them. He discovered the joy of his body in motion, lost 35 lbs, and is now a hard core CrossFitter.

You can meet Carlos at the 9AM class just about everyday of the week, and he is turning into a veritable beast. Soon we will have a Carlos workout on the board, and everyone in the gym will be challenged to do what he does daily: navigate all the CrossFit WOD with one arm.

Thank you Carlos for joining us. You are an inspiration to all!

-Beth

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Box Squats for Speed:
Warm athletes up to approx 65-70% of 1rm back squat and then perform 12 sets of 2 box squats on the minute.  The goal is speed on the bar.
Follow this with seated box jumps for height.  (sit on a box (usually about 20″) and jump from the seated position to another box of varying height.
As time allows: box plyometrics:  line up a bunch of boxes and have athletes jump down the line trying to simply tap the ground each time they come down between boxes.