Wine Country CrossFit » Events

Paleo Challenge on Horizon, Gymnastics & “Hammer Gone Bad”

Ryan — Thu, 22 Sep 2011 00:00:00 +0000

The next Paleo Challenge will start on October 4th at 7PM, and will finish 45 days later on November 18th at 6PM. Details will follow shortly, but mark your calendars and get ready to look, feel and perform better than ever!

-Beth

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Gymnastic work of coaches choice:

“Hammer Gone Bad” (Compare to 6/3/11)

3 Rounds with 1 minute rest between rounds:

1 Minute hammer strikes (alternate left and right)
1 minute box jumps (20″/24″)
1 Minute dumbell hang power cleans (45/25)
1 Minute walking lunges with plate (45/25) (carried any way)

count total reps for score

Great Russian River Race, Deadlifts & Gymnastic WOD

Ryan — Tue, 12 Apr 2011 00:03:55 +0000

Spring is upon us, and it is time to “regularly learn and practice new sports.”

Who knows how to paddle a canoe or kayak? Who has wanted to learn but the buts have gotten in the way? Now’s the time as the 2011 Great Russian River Race is in four weeks.

Date: May 7th, 2011 11-4 p.m.

Venue: Russian River, Healdsburg

Events: 15-mile Bridge-to-Bridge Race & 5-mile Rio Lindo Race

Classes: Single or Double (Kayak/Canoe/Surfski) or Open Canoe

Prizes: $5000 in cash and prizes

Entries: www.greatrussianriverrace.com or (707) 433 7247

Proceeds: All proceeds go to Russian Riverkeeper and Sonoma County Regional Parks

Note: Entries are limited and will be on a first-come-first-serve

GR3 Team Competitions

The Great Russian River Race is having a team competition for your business, non-profit, social organization or family to join the fun May 7th and show your support for the Russian River and our Sonoma County Regional Parks! The team competitions will be held on the 5-mile Rio Lindo Race course and River’s Edge Kayak and Canoe is deeply discounting their canoe rental prices to make it affordable for you to enter your team.

Here are the steps to enter your team in the Great Russian River Race:

1. Organize a team or teams for your workplace, social group, non-profit organization or family.

2. Download the Entry Form on the GR3 website.

3. Complete one form per two person team and write down your team name and mark the team category.

4. Calculate registration fees: $50 per racer and an extra $30 if you need to rent a canoe.

5. Send in payment and form and start working on a small sign for your team’s boat!

Entry fees are $50 before April 15th. For those that don’t have boats, River’s Edge is renting out canoes and kayaks-$30 for canoe or double kayak, $20 for singe kayak.For more information go to the Great Russian River Race website.

So Wine Country CrossFitters, now is the time to grab that paddle and get out on the water. If you want to learn to paddle I will contact the local kayak companies and organize a discount so you folks who don’t have boats can get out and practice. I will also go out on the Napa river with you and give you pointers, as I know a little bit about how to drive the boat forward.

Hope to be at the starting line with YOU on May 7th!

-Beth

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Deadlift 1×5 (add 5lbs to last week)

Complete 7 rounds:

Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks

Sub Regular Pull Ups for those not ready to do false grip ring pull ups

Bay To Breakers Is Over, How About Another Event?

Ryan — Thu, 20 May 2010 06:02:57 +0000

We had so much fun at the Bay to Breakers, that we need to get to another event ASAP! Kris Keetch sent me a link to something that looks pretty fun, and supports a good cause. Coming up on June 26th is the Napa Valley Salmon Run. (Please click the link for more info and to register) At this event, you have your choice of a 5K or 10K, which winds its way through Yountville. Not to deter anyone, but sadly I don’t think we will see as many naked people at this event. If you are interested, please shoot me an email, respond to this blog, or send me a Facebook message (are you following us on Facebook yet?). We’ll set up a fun group day for everyone. What a great way to get to know some of your CrossFit friends than to go and sweat a little more with them. Think about it this way: the cool thing about running is that you can actually talk to your friends while participating!

Have you participated in this event before? Have any ideas of how to make this a great event for your fellow CrossFitters? Post me a comment, or send me an email: ryan@wccrossfit.com.