1.30.12 – WOD


Here is a shot of Jeff Cariker and Jay Farraj in action. They partnered up during Saturday’s “CrownTown Partner Murph”. I’d like to add that in roughly 4 months they have lost a combined 70+ pounds. If we factor in the muscle they have gained I wouldn’t be surprised if they lost over 80 pounds of pure fat. This is not a fad, it is a lifestyle. CrossFit + Paleo = Quality of Life. There is no secret or shortcut. You can’t take a magic pill. It’s hard work, dedication and consistency. This is a by product of what we do. Period. – WW

Day #10 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. When you are cooking make sure to cook more food than you normally do, so you can be prepared with leftovers of quality foods. And, the best self defense is…don’t be there! Throw out all the junk food in your cupboards. If you have a weak moment you won’t fall off the saddle, if there is nothing bad around. 😉 – 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.


Strength: Back Squat – 5 sets of max repetitions with 90% of 1RM (2-3 minutes rest between efforts)

WOD: For time:

Run 200 meters
135/95 Pound Push Press, 20 reps
Run 200 meters
135/95 Pound Push Press, 15 reps
Run 200 meters
135/95 Pound Push Press, 10 reps
Run 200 meters
135/95 Pound Push Press, 5 reps

*note this WOD has a time cap of 15 minutes*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 100 ABMAT sit-ups

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

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