1.25.12 – WOD

Day #5 of the 60 day nutrition challenge. Stay strong! The first two weeks are always the hardest. If you want to see a video of the lecture I gave on Saturday, please bring in a CD and I will give you a copy. It’s taking too much time to upload to YouTube. Don’t forget to get your before pics snapped and to pay your $10 entry fee. Keep using the page on our blog to share recipes. Thanks Sonia, Chrissie and Lorraine for sharing some recently. – WW

by: CrossFit

Here is a video on the history of The CrossFit Games. Below are the dates for all of the Regional competitions. Mark your calendars, as CrownTown will have individuals and a team that qualifies to compete that weekend.

The 2012 CrossFit Games season is almost here! Registration for the Open begins on February 1. We will announce the first Open workout on February 22. After five Open workouts, one each week, the top 60 men, 60 women, and 30 teams in each region will qualify to compete at one of 17 Regional competitions.

This year, Regionals will take place over the course of five weekends from April 27 to May 27. The venues have not been announced yet. Many venues are different from last year, so don’t book your travel yet. Regional locations will be announced in early February.

The Regional competitions will follow a similar format to 2011. Over the course of three days, the Region’s best men, women, and teams will compete for a precious few Games qualifying spots. The Regional workouts will be released on Wednesday, April 18.

This year, all athletes who hope to compete at the Games will compete at Regionals, so make sure you get out there and see the stars in action. Volunteer registration for Regionals will open up the Games site in February.

Below are the dates for each Regional:

April 27-29 (South East, South Central, Canada West)

May 4-6 (Mid Atlantic, South West, Africa, Asia)

May 11-13 (Central East, SoCal, Canada East, Latin America)

May 18-20 (North Central, NorCal, Australia)

May 25-27 (North East, North West, Europe)

Upcoming Events

February 22, 2012: 2012 Reebok CrossFit Games season begins. February 1st registration opens. 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.

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I. Remember to share recipes on the special page and turn in your nutrition logs weekly.


Skill: 10 minutes to work towards your SMART goal

WOD: For time:

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Good mornings (PVC), 50 reps
Ring dips, 50 reps
1.5/1 pood Turkish Get-up, 20 reps, alternating arms

*time cap of 30 minutes*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Max double unders in 2 minutes

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

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