10.19.11 – WOD


Max Effort Day 3 results above. Awesome job to everyone who PR’d. We have been very lucky lately. Luck meaning, preparation meeting opportunity. You work hard, show up consistently and are laser focused on achieving your goals. Glad to see the fruits of your labor pay off!

Let’s give a shout out to this week’s leaders:

1) Scott Freedland with a 255# squat clean PR.
Michelle Panceroff and Yvette both PR’d and both tied with 125#s. Good workkkk!

2) Vinny Pizzo with 96 ABMAT sit-ups in 2 minutes (2nd straight week leading in a max effort – last week strength and this week core strength endurance. Way to show well roundedness) Yeahhhh buddy!
Paula Halstead with a large lead for the women with 85 ABMAT sit-ups in 2 minutes. Awesome core strength, Paula!

3) Garrett Merryman with a swift 14.21 second 60 yard shuttle sprint. Errol Talley had the lead until Garrett stole the cake for the last sprint of the night. Good work, Garrett!
Shelly Vander Velde edges out Sonia Johnson with a 17.21 second 60 yard shuttle sprint. She did that on her final attempt, too. Way to go, Shelly!

***Upcoming Events***

October 24th registration starts for the December 3rd event, “Battle of the Boxes”. This is being held at CrossFit Kinnick in Upland. Teams of 2 Men + 2 Women will be competing. As many teams as they want can register. Please let me know if you’re interested. http://www.battleoftheboxes.com (I am interested in registering several teams from our gym. – WW)

OC Throwdown registration is open. Weekly qualifying workout #1 of 3 has been released! Friday we plan to give it a 100%. This competition is Janurary 14th-15th, 2012. You must register and complete the qualifying workouts here at CrownTown in order to earn a spot to compete. Registration is free. http://www.octhrowdown.com (Paula, Yvette, Nick, Brett, Tim, Larry and I are registered for this – WW)

NLI Series is November 12th at the OC Fairgrounds. http://nextlevelinvitational.com (Yvette, Brett and Nick and I are registered for this – WW)


Skill – Mental Edge

WOD – With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments and www.beyondthewhiteboard.com. Their sum is your score.

Cool Down – Group mobility (shoulders, lats and triceps are the focal point)

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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1 Response to 10.19.11 – WOD

  1. Sonia says:

    Thanks for the pep talk on mental strength…I think we all needed a reminder of what we are capable of doing, I know I did!

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