February 2-3, 2012 – WOD


Take a look at Coach Larry helping the kids do some forward rolls during yesterday’s warm-up. It was the first class and we had 11 kids give it everything they had. We had a blast coaching them and look forward to helping as many kids as possible understanding the value of fitness and a healthy lifestyle while instilling team work and confidence at the same time. – WW

SFH – Grass fed protein powder, post WOD protein powder and fish oils are in stock!

We only have 1 black zip up hoody in Large and XXL left. We won’t be placing any more orders for those for awhile. Spring is around the corner so tank tops and kids apparel is next. Let us know if you want the last hoody.

Day #13 & 14 of the 60 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

Upcoming Events

February 22, 2012: 2012 Reebok CrossFit Games season is in! Registration is open. 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. By the way, it will motivate you to push harder and everyone will help you take your fitness to the next level! Let’s do it together.

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: Box Squats for speed strength. 7 sets of 2 reps at 50% of 1RM

WOD: Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45/25 pound weighted Pull-ups

For weighted pull-ups, hooking a Kettlebell in your foot, hanging it from a strap or weight belt or a weight vest work well.

*this WOD has a 20 minute time cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 60 yard Prowler push X 3 w/ 150#s for men & 75#s for women. Recover between efforts.

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

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