11.16.11 – WOD

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A shot of the CrownTown group after the NLI at Filippi’s Pizza Grotto in Norco. There were another 10+ supporters that came out that day in the rain that aren’t in the pic. We, by far, had the largest and most dedicated group of supporters. Go CrownTown!

With the celebrating in mind, I wanted to remind everyone that Friday, November 18th is the deadline to register for the December 17th Grand Opening & Member Appreciation Celebration. The list is located in the front of the gym. Location and details to follow. It will, however, be in the evening.

***ATTN*** The gym is participating in a holiday program to support our troops. Camp Pendleton Marine Corps Families Secret Santa Program. 1200 families of E-5 ranked Marines or lower. Some are deployed, but all are in need of some help around the holidays to make sure their families have a Merry Christmas. Toys and/or gift cards are best. $10 is the least we can do to show we are thankful for them putting their lives on the line for our freedom. We will be providing a giant gift box at the gym. Bring your contributions to the gym by December 9th. CrownTown will bring the gifts to the December 10th NLI, where the individual handling the delivery to the Marines will be. Let me know if you have any questions.

Skill – Deadlift

WOD – Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Post the Tabata score (lowest number of reps in any given interval) and mile time on www.BeyondTheWhiteBoard.com

Cool down – Max rope climbs in 2 minutes

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

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One Response to 11.16.11 – WOD

  1. Lorraine says:

    Got my toys, one for a girl and one for a boy. I like shopping for the kids.

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