1.16.12 – WOD


A shot of me on the 50′ HD projection screen at this weekend’s OC Throwdown. Over 1,100 people signed up to compete in the online qualifier. 80 Elite men made the cut. The final rankings aren’t out yet, but I was 2-3 spots behind the 5th fittest man in the world going into the final WOD and I ended up beating him in that last workout. Great experience and great confidence booster going into the 2012 Reebok CrossFit Games season. Once again thank you to all who came out for the support and some of you both days. It means a lot to me. CrownTown has the best family bar none. See you at the gym! – WW

***Upcoming Events***

January 20, 2012: 3:30-6:30pm Fitness Wave (click here) will be coming to the gym for hydrostatic body fat testing. This will be one component of the upcoming nutrition challenge and will allow us to set specific goals, as it relates to fat loss. The cost is $75 for two tests. One on this date and one at the end of the challenge to identify your progress (approx. 8 weeks later). The sign up sheet is taped to the cabinet in the front of the gym. Pick your time!

January 21, 2012: CrossFit CrownTown Nutrition Challenge I; kickoff. Immediately following the 9am workout, we will have a lecture on nutrition where we will equip you with the tools to be successful. The lecture will end with a Paleo style potluck where we can all share recipes with one another (the more variety the better).

January 21, 2012: Bring a friend/family member/co-worker Saturday. I will have a CrossFit workout that is conducive for people new to CrossFit, so they can try it out. There will be NO charge for this class. Think of people close to you who you believe may benefit from being a part of our program and family. This will be at 9am during the normal class time. We will do a team style WOD.

February 22, 2012: 2012 Reebok CrossFit Games season begins. February 1st registration begins. I’m going to recommend that ALL CrownTown members enter the worldwide competition. Here are the reasons why, 1) you get to see where you rank in your region, 2) you get to see where you rank in the world, 3) you get to see where you rank in your age group, 4) your results could benefit the affiliate team for CrownTown, 5) the workouts will be part of CrownTown’s normally scheduled WODs anyway. Reasons why not, 1) it costs $10 (unless they change it from last year). 5:1 pros to cons.


Strength: Sumo Deadlift 5 X Max Reps @ 80% of 1RM Deadlift

WOD: “Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20/14 pound ball, 10/8 ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 10 minutes of mandatory Lacrosse ball and foam roller mobility with a focal point on the posterior chain

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

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