Wine Country CrossFit

Stones & Berries

SUMMER IS COMING!!!!! I’ve said it before and I’ll likely say it again soon :). Being in California is the best and I would argue that the best of the best time of year in California ahead of everyone else in the country is RIGHT NOW. It’s all about the stones & berries. We’ve seen the LOCAL berries coming into market for a little while now; Strawberries, Raspberries, Blueberries–soon you’ll get a crack at Ollalaberries (if you’re quick about it) and Blackberries will be hitting their stride in the next couple of weeks too.  All kinds of low glycemic fruits to take advantage of in your post-workout window are available and you should jump on that train STAT.  But really, the best, bestiest, bestie, is here. The signal of Summer. Stone Fruits!  Peaches, Nectarines, Apricots (again you need to act quick on these), Plums, Pluots and Apriums, they are all on their way into the markets if not already there. Cherries. They are here. They’ll be coming down in price soon, give it a week or two and they’ll be tasting the best.  Here’s a fun list of things to do with stone fruits and I bet you could find a thousand different ways to get creative with berries on all the different food blogs, boards, and sites you already have bookmarked.

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Memorial Day Weekend Schedule

Saturday May 23rd we will have business as usual.

Sunday May 24th, in honor of the holiday, we will NOT have Open Gym

Monday May 25th, in observance of Memorial Day, we will have one class at 9AM. Get ready for Murph!

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Deadlifts & DU’s

Now, you have some work to do.  You will need to be mindful on this workout and think about your load sequencing that I mentioned earlier this week and here’s another great talk about understanding the “how much” in your approach to successfully completing this workout:

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Friday’s WOD

Deadlift work
Quickly build to heavy single

Deadlifts & DU’s

50 Double Unders & 3 deadlift
45 Double Unders & 3 deadlift
40 Double Unders & 3 deadlift
35 Double Unders & 3 deadlift
30 Double Unders & 3 deadlift
25 Double Unders & 3 deadlift
20 Double Unders & 3 deadlift
15 Double Unders & 3 deadlift
10 Double Unders & 3 deadlift
5 Double Unders & 3 deadlift
275/195

Barbell Club

Cluster 4×1
Box Squats 4×3
Push Jerk 4×2 60% of 1RM