2.20.12 – WOD


Still growing! With the deadline approaching (this Tuesday) we now have 37 athletes registered to participate in the Open. Considering we’ve only been open since Sept of 2011 that is astonishing. There are still a few more of you that I want to be involved. Let’s get on it, so we aren’t flirting with any deadlines. -WW

Day #31 of the 60 day nutrition challenge. We are over the hump! It’s all coasting to the finish line from here. Habits, whether good or bad, they say take 30 days to form. Hopefully, some good ones have been formed, and as a by product of that you’re enjoying the benefits of dialed in nutrition. I know it has very much for one member, who I will keep anonymous, but they texted me that they’ve lost 13 pounds and 5 1/2 inches in 30 days. I’m sure there are many more of these stories. Please share your progress with me. Last, but not least, I want to see more green leafy vegetables! Pile them high, prepare them in different ways and find a way to eat them daily. – WW

“In the middle of a difficulty lies opportunity.”
– Albert Einstein

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. 37 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???


Skill: Clean and Jerk 1-1-1-1-1-1-1 reps

*20 minute cap*

WOD: Thruster 1-1-1-1-1-1-1 reps

*20 minute cap*

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 GHD sit-ups & Back Extensions

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

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