2.13.12 – WOD


Saw this pic on FaceBook and nabbed it. I think people are starting to catch on. This look for women is in. On a separate note, thanks to all that came on Saturday to workout while we had the students from USC at our gym. They are going to be focusing on building the Youth Strength & Conditioning Program primarily. Coach Larry and I are having a blast coaching these kids. Funny story: One of our members told me the other day that their kid didn’t want to go to school and was giving the parents a hard time about it. The parents told their son that if he didn’t go to school he wouldn’t get to go to CrownTown that night to workout. The kid threw a fit and instantly finished getting ready for school. Needless to say, that is how much fun the kids are having. Remember, 10% discount for kid #1 for current members and 20% for kid #2. Hope to see your kids soon.

Day #24 of the 60 day nutrition challenge. Almost halfway! Reminder***sweet potatoes are okay, IF, they are consumed within a 2 hour window with your first meal after a WOD, ONLY IF, you are training the next day. Great logging On Beyond The White Board to those utilizing it. Keep it up. I’m looking at it weekly. This is 25% of your overall consideration in the challenge. – WW

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
– Dr. Martin Luther King, Jr.

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. 24 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: Push Press – 5 sets of max reps @ 90% of 1RM (2-3 minutes of rest between sets)

WOD: Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20/14 pound ball
Run 200 meters

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 2 minutes max reps of SMART goal

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

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