January 26-27, 2012 – WOD (WOD demo added)


A glimpse of what you’ll be doing in today’s WOD. Photo courtesy of CrossFit.

Day #6 & #7 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

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. Also, please use your Beyond The Whiteboard account as your nutrition log. I can view, leave comments and suggestions without you having to write anything down either.

Thursday & Friday

Strength: Shoulder Press Dynamic effort 7 sets of 2 reps @ 60% of 1RM


WOD demo for iPhone/iPad

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Tabata Plank Hold

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

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