Feb 16-17, 2012 – WOD


Ever get tired of hearing it’s all mental? I hope not because you will always hear me say it. Some people might look at this photo without the caption and perceive it as negative, as if it were focusing on the little boy’s handicap. That’s not how me or any CrownTown’ian looks at it. Have you ever been explaining CrossFit and what you do for workouts to anyone and their response is, “that’s too hard”, or “I can’t do that”? What they’re really saying is they are afraid to commit to a program where hard work is a requirement. We don’t require everyone to do every workout as it’s written. You hear me say it all the time (and I post it everyday) that every CrossFit style workout is scaleable and modifiable to your fitness level. We do, however, require that you give it your all. That’s all we can ask for. Do you think this little boy made any excuses? What about the heroes that exchanged their lives for our freedom? Next time you hear someone give you an excuse remind them about this little boy and if they really want to be fit, they will do it. – WW

“He that would have fruit must climb the tree.”
– Thomas Fuller

Day #27 & 28 of the 60 day nutrition challenge. The glass is almost half full! Keep your eye on the prize. I have heard many recent successes shared with me. One person lost 4 pounds, another 6 pounds, another 9 pounds. Remember though, weight is not the determining factor. Its body composition (which is why we did the dunk tank), how your clothes fit (measurements), how you look and feel. Although, I’m sure those are all fat pounds being dropped. Keep logging on your BTWB account. – WW

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. 27 of us on the team already. Deadline to sign up is Tuesday, Feb 21. Les go!

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I. Remember to share recipes on the special page. 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???

Thursday & Friday

Strength: Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2 @ 60% of your 1RM

WOD: 20 minute AMRAP of:

20 Sumo Deadlift High Pull, 75/55 Pounds
20 Push-ups

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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