2.1.12 – WOD


Here’s a shot of excited CrownTown member, Robbie Schneider, after accomplishing her SMART goal yesterday. She ran an 800 meter (on our uphill course) in 5:22. She ran the whole time and finished with everything she had. Robbie is 63 years old, but moves like a youngster. Niiice, Robbie! – WW

Day #12 of the 60 (20% complete!) day nutrition challenge. This is the beginning of the breakthrough period. You should be feeling more stable energy levels at this point. You should feel better endurance during your workouts. You should also feel leaner and/or your clothes getting looser. Some progress to sink your teeth into and keep you motivated until the end of the challenge. – WW

“The surest way not to fail is to determine to succeed.”
– Richard Brinsley Sheridan

Another quick note to all members. We are growing, classes are approaching capacity and these are all good things that I am very thankful for. However, when we have classes that are back to back it is important that we honor the class that is working out by making certain we are out of their way during their WOD. That means if one person is still finishing the WOD and fifteen are finished we stay out of the main floor space. You may sit in the break room, on a bench next to the wall or stand outside until they are finished. We hold a high standard at CrownTown for quality training. This is one thing I ask you to help me out in so we can respect each member’s space when it matters most. I appreciate you being sensitive to this request. – 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.


Skill: 15 minutes to find a 1RM Snatch Balance. Start with PVC or empty barbell and go up from there. Focus on speed and footwork.

WOD: “Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings, 25/15 Pound plate
50 Sit-ups

*this WOD has a time cap of 25 minutes*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X :30 Cobra stretch & child’s pose positions. Alternate.

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

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