February 9-10, 2012 – WOD


5:30pm’s “Down & Dirty 5:30” group doing some rope climbs during the hero WOD, “White”, on Wednesday night. I’m proud to say that everyone gave it 100% and honored the fallen soldier CrownTown style.

Day #20 & 21 of the 60 day nutrition challenge (YES, 33% of the way through!). Is everyone getting at least 15 minutes of direct sunlight daily? Also, I want everyone to up their water intake to one ounce per pound of bodyweight. You do not need to consume more or less on rest days. Just stick to the plan. – WW

“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”
– Charles Darwin

Upcoming Events

February 22, 2012: 2012 Reebok CrossFit Games season is in! Registration is open. By registering and being involved 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’. Click on this link to register now. 13 of us on the team already. Keep it going!

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. $250 cash purse, one free month of your CrownTown membership & a $50 bottle of the best fish oil money can buy. Who is going to take it???

Strength: Sumo Deadlift 8 sets of 2 reps @ 55% of 1RM (rest :45-:60 between efforts)

WOD: 21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20/14 pound ball

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Mobility WOD as a group

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

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