2.6.12 – WOD


Please join me in welcoming the newest member of the CrossFit CrownTown family. Cruz Christopher Joshua Becerra, Brandon Becerra’s new baby boy. 20″, 6lbs 8oz, born at 9:56pm on 2-2-12. Something tells me this kid will have some wheels. Congrats Brandon!

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

We only have 1 black zip up hoody in 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 are next. Let us know if you want the last hoody.

Day #17 of the 60 day nutrition challenge (almost a third of the way through). Superbowl Sunday is today. Go to The Pizzo’s party and easily stay on track, since they’re organizing a Paleo Superbowl Party. Otherwise, plan ahead and stay on point. The best thing to do is bring a dish that you can eat to a party, eat before you go or have the party thrower make something for you. On a side note, is every getting at least 15 minutes of direct sunlight daily? If not, you need to be taking a Vitamin D supplement. Keep going strong. – 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. Don’t forget to join ‘Team CrownTown’.

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: Deadlift 5 sets of max repetitions at 90% of 1RM with 2-3 minutes between efforts

WOD: For time:

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

*this WOD has a time cap of 20 minutes*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 2 minutes of max repetitions for SMART goal benefit

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

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