Kettlebells

April 10, 2012

Kettlebell work:  windmills, swings, snatches, get-ups etc. 3 Rounds: 500m Row (sub 400m run) 50 Air Squats 50 Double Unders

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Good Mornings and K2E

April 9, 2012

K2E skill work, get athletes kipping their knees to elbows before WOD begins 800m Run 10 rounds of the couplet: 10 K2E 10 Good Mornings (45/35) 800m Run

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Back to Benchmarks!

April 8, 2012

We’re taken a few weeks off from Benchmark Mondays to complete the 2012 CrossFit Games Open WODs, but it is now time to get back to business.  We’re going to have a slightly different schedule of workouts this time through.  Fran is our first benchmark on the list, but she will be thrown in the [...]

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Front Squats

April 5, 2012

Front Squat:  Find 1rm 3 Rounds: 3 Muscle-ups 6 Front Squats @ 70% of 1RM 9 Lateral Burpees

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Sign up NOW for CSASnatches and Wall Balls

April 4, 2012

Now is the time folks to sign up for the BEST CSA veggie box in the county. Hudson Ranch baby, it rocks! Below  is the blog post I put up sometime last month. They have only a limited supply of shares left, so best to be in action if you wanna be eatin right!   [...]

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Celebrate Coach of the Year, Strong Like Bull!

April 3, 2012

Hey folks,   On April 22, 2-4.30 we’re combining forces with SaneSart.org (more about them later) and The Courage Center to celebrate the recognition of Coach of the Year. What’s all this,  you say???   April is National Sexual Assault Awareness Month, which means there are media, virtual and literal events happening across the country [...]

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Dr. Ryan Lazarus Speaks, Deads and HSPU

April 2, 2012

Curious about inflammation? Want to avoid it at all costs, and the health conditions that accompany it? Then please come to hear Dr Ryan Lazarus give his rap on all things inflammation related, including: -A functional approach to decreasing the nasty stuff -Illnesses that arise from inflammation -Research indicating effectiveness of neutraceutical interventions   Where: [...]

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Hammer Gone Bad

April 1, 2012

A big Happy Birthday to Marjorie Lewis this morning!  I think that I have been sworn to secrecy on the number of the birthday, so I will keep my mouth closed for my own sake.  If you who know Marjorie, you probably think that she is very nice, a bit quiet, and mild mannered.  Let [...]

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Box Jumpin’

March 29, 2012

Box Jumps – Find Max height Complete 2 rounds for time: 50 DB Push Press w/ Palms Facing – 50/25 lbs 15 Box Jumps @ 70% of 1 RM from 3-16-12 *During the round if you set the DB’s down without completing all 50 reps, complete 5 burpees immediately upon setting the DB’s down. You [...]

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Kayaking and Strength Day

March 28, 2012

Have you wanted to learn how to paddle? Do you look out at the Napa River and think “gee, I wonder what it would be like to mess around in boats on that thing?” Or are you already a paddler and are looking for a reason to get out in a boat? Whatever the case, [...]

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