Wine Country CrossFit

Have you noticed the distinct absence of paper towels in the bathroom? It’s not because we are completely over-budget with the move (although we are), or because we are too lazy to pick them up at the store. It’s because the effluent from the shower and toilet go directly into a grinder (behind the toilet) and are pumped up 20 feet, across the warehouse, across the West Wing of our gym, and down to the septic line. If anything but toilet paper goes in the toilet the entire system backs up, and there is then a very unpleasant shower for the people currently working out in class. In order to avoid all that misery, I have purchased  an electric hand dryer which is on its way. Dry hands at Wine Country CrossFit will soon be yours, and in the meantime, that workout T-shirt you have on today works great!

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The Paleo Challenge starts in one week, on Wednesday May 1st. It’s a game, and in all games there are winners and losers! Read below to learn the rules of engagement:

LOOK Better – FEEL Better – PERFORM Better

CHALLENGE Details:

*LEANing food Nutrition talk with Beth & Emilie Wednesday May 1^st, 7.30-9.00PM It is mandatory that you attend the lectures as it sets the stage for the Challenge
* Eating: Pale0

* Required reading: The Paleo Solution by Robb Wolf
* Cost: $40.00 (cash! $20 is for the kitty, $20 for admin)
* Kitty is divided in two for both FEMALE and MALE winner
* 3 `Before` pictures taken: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top. Please bring proper attire to the lecture so that we can take your picture at that time.
* Each Monday by 10 pm your food log for the previous week must be emailed to our LEANing Google Users Group in order to qualify as a winner. Details of this will be presented during the lecture
* Anyone can enter the LEANing challenge, but to win you must submit your food logs each week and you must be a member at Wine Country CrossFit
* 3 `After` pictures are taken on Friday June 14

* Wine Country CrossFit trainers pick the top 5 men and top 5 women whose body composition changed the most
* Spring LEANing participants vote on the top 5 men and women to determine the Winners
* The two winners receive half of the kitty plus one month of unlimited classes at Wine Country CrossFit!
* The pictures taken are PRIVATE, meaning they are not posted on the web or passed around randomly. They are examined closely by the trainers in order to determine the top five candidates. Once chosen the pictures of the top 5 men and women are voted on by Challenge participants to determine the winners

*All questions and concerns to be discussed at the lecture

Get ready to look better, feel better, and perform better than you have in years!

-Beth

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Thursday’s WOD:

Alternating Skill Practice:

Toes to Bar
KB Snatches

5 Rounds:
1 Prowler push (70/30RX)
7 KB Snatches per hand (70/44)
10 Burpees

*The Rx weight for the prowler is in addition to sled weight.  Men add a pair of 35# plates, women add a pair of 15# plates.