You you Hard Core CrossFitters, wanna do a fun and muddy race in April? Let’s all head out to the Central Valley by Tracy, a place you never stop cuz it’s in the middle of nowhere, and tackle some obstacles and get muddy together. Info is here, and Sunday April 22 is the date. Let’s get a group and sign up now so we can have an early start time. Please leave a note in Comments if you want IN, and we will put our group together by February 10.

-Beth

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Handstand work

21-18-15-12-9-6-3
SDHP (75/52)
Push Jerk (75/52)

No Push pressing allowed!  Each rep must be a push jerk.

Hey you Paleo enthusiasts, on Tuesday night at 10.30PM CBS/KPIX channel 5 is doing a special look at the Paleo diet and CrossFit. Set your DVR to record, and then share it with all your friends and family!

-Beth

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20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Do you need a change in your membership? Are you looking to switch from a 10 class punch card to an Unlimited Monthly Membership? The power is now in YOUR hands, and you no longer need to go through me! Simply click on this link and put your info in the “New to our Site” box. Please use the email address we have for you, and set up your own account through our website. We have tested the system over and over, and it is a GO! Should you have questions, concerns or issues that arise please contact me directly at Beth@winecountrycrossfit.com.

Here’s to the power of independence!

-Beth

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Back Squat:  Find 3rm

15 x 40m sprints on the :30

Hey CrossFitters, I know we compete on some level every time we walk in that roll-up door. Whether it is with our friends, our neighbor in the WOD, or ourselves, but now we offer you the opportunity to take it up a notch. Check out this upcoming Xfit competition in Sacramento, and if it tickles your fancy then let’s get a group together and go!

-Beth

Press 5-5-5-5

4 rounds:
400m run
25 sit ups (GHDrx)
25 good mornings (45/35rx)

Check this out! I think it will help to convince even those die hard resistors that maybe we are onto something kinda important…..

-Beth

I’ve been getting a lot of questions about what the next benchmark will be all week long.  So here is a list for the next few Mondays:

1/9: Cindy

1/16: Diane

1/23:Grace

1/30:Isabel

2/6: Jackie

If that list doesn’t make you nervous, you’re made of steel!

-Ryan

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Paleo Pear Cake (Or Bread)

Sue Konold, who is fast giving my wife and Suzanne a run for their money for the title of “Paleo Queen” sent along a recipe for Paleo pear cake.  Give it a try and let us know what you think.

Ingredients:

1/2 Cup Coconut Flour
1/4 tsp. sea salt
1/4 tsp baking soda
6 eggs
1/2 cup melted coconut oil
1/2 cup pure maple syrup
1 tsp vanilla extract
Juice of 1/2 a lemon
1 tsp. cinnamon
1 tsp. nutmeg
3 pears (chopped)

Method:

In a large bowl, combine coconut flour, salt, cinnamon, nutmeg, and baking soda. Mix in eggs, oil, syrup, vanilla, and lemon juice. Blend with a hand mixer until smooth. Fold in chopped pears. Pour into greased cake pan or a couple loaf pans and bake at 350 degrees for 20-30 minutes. Cool and ENJOY!

Source: I adapted this from a recipe on Live well, be well, stay well Facebook page which was based off a white cake recipe from ElanasPantry.com.

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Monday’s Benchmark:  “Cindy”

AMRAP 20 Mins:

5 Pull Ups

10 Push Ups

15 Air Squats

Compare to:

8/29/11
4/25/11
12/27/10

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.

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 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.

Carlos now comes to the 9AM class everyday, and 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 basic movements with one arm.

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

-Beth

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Gymnastic work of coaches choice

AMRAP 15mins
10 Sledge Hammer Strikes R
10 Hammer Strikes L
KB OH Walk to stairs L (Rx 53/35)
Walk back R
10 KB Swings (same bell as walk)

Happy New Year!

Check out this great video that CrossFit Solano put together on the Office Capoot Memorial WOD that many of us did a few weeks ago. You will see some familiar faces, and I hope it inspires you to join in some upcoming group workouts and competitions. Office Capoot Memorial WOD

-Beth

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Floor Press find 1rm then lower weight to 85% of 1rm and perform 5 reps (with as much rest as needed between sets.)

10x100m run on the minute

This is that time of year when us mere mortals start to talk about what we are going to accomplish in the New Year. You know, quit smoking, lose weight, stop procrastinating, etc. But it seems like New Years resolutions are often doomed to failure because us mere mortals think we have all the time in the world to get ‘er done. Well, if you’ve followed the debate about the Mayan Calendar, which may indicate that it’s game over for all of us toward the end of 2012, you understand that time may just be running out.

What does this mean to us CrossFitters?

First, we are ahead of the game because we are already in action in terms of taking care of our health and fitness, and this proactive stance transfers to other parts of our lives.

Second, we want to get to the top of our game with an action plan now.

So how do we actually get going beyond where we are now?

First, what kinds of goals can you set for yourself in the New Year that the CrossFit structure can help you achieve?

Second, what can you do to hold yourself accountable?

We suggest you write your goals on the goal board in the gym, and get ready to work toward those aims each time you come in.

Since this may be all the time that we have, let’s go out on top and make the most of it. Allow me to start by publicly declaring some of my goals, which in essence are resolution based:

-Back Squat 200# by July 8, 2012

-Deadlift 275# by July 8, 2012

-Press 100# by July 8m 2012

-Compete in at least three competitive team events

Post your goals/resolutions to the comments section, and get ready for a rocking 2012!

-Beth

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Power Clean – Find 1RM

5 DB Thrusters (50/25)
Max reps pull ups

Rest 1 minute between rounds.

Score is total number of pull ups.