January 19-20, 2012 – WOD


A shot of Down & Dirty 5:30 class starting “Tabata Something Else” with some pull-ups. CrownTown members did some work on Wednesday. Over 15,000 repetitions just today. Nice work everyone! – 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.

Thursday & Friday

Strength: Dynamic Effort Deadlifts – 7 sets of 3 repetitions @ 60% of 1RM (45-60 seconds between sets)

WOD: Three rounds for time of:
95/65 pound Overhead squat, 15 reps
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
15 Good mornings with 25/15 pounds

Hold 25/15 pound plate or Kettlebell to chest for back extensions.

*this workout has a 30 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Grab a Lacrosse ball and work on the quads as a group

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

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