4.4.12 – WOD

This doctor was on 60 minutes Sunday night. His YouTube video named “Sugar – The Bitter Truth, made waves with over 2,000,000 views. Finally, this information is being disseminated down to the American people. CrossFit CrownTown members are all aware of this. It all started with the “low fat craze”, the fat depletion was replaced with sugar. Now look at the statistics. It’s so easy to understand. I wish people would open their eyes. There is a quote that goes something like this: the American spends his/her life sacrificing their health to make money, then they sacrifice all their money to keep their health. What is common, is not normal for me. Normal for me is grass fed meat, organic veggies and tons of good fats (omega 3s). Duh. – WW

CrossFit CrownTown’s Nutrition Challenge I is officially in the books. At this point, I have all the necessary data to identify the three finalist (with the exception of a few of you who I still need their Fitness Wave results, after pics and “Tabata Something Else”). Due to the complexity and amount of criteria that is being considered, please allow for adequate time to review. I will do my best to select the three finalist at my earliest chance and I appreciate your patience in the interim. Many people invested a lot of hard work and dedication, so I want to ensure that all things are carefully reviewed before making my final decision. I anticipate presenting the three finalist to you by next Saturday, April 7th. *update* I have narrowed it down to five finalist. 3 males and 2 females.

I launched a new page on the site. ‘Thanks’ page to properly thank the people who have helped make CrossFit CrownTown what it is today. Check it out.

A few of you have sent me their business info for the ‘Business Directory’ page I’m launching soon. I know there are more business owners at CrownTown who could benefit from this free advertising. Please send me the name, address, phone number and website to your business via email to ww@crossfitcrowntown.com.

Upcoming Events

April 14: Coach Brett is competing at the NLI. Yvette Mojarro is on the wait list. CrownTown will have a canopy set up there. Wear your gear and show your love. Click on this link for more info. Come out and support Brett & CrossFit CrownTown.

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come support him, as he battles against 60 of SoCal’s fittest athletes for 1 of 3 spots to move on to the finals at The Home Depot Center in July. Click on this link for detailed information and to purchase tickets.


Skill: Clean & Jerk 1-1-1-1-1-1-1 – 75 seconds of rest between sets (work up to 80% of 1RM – focus on technique and only go up in weight if mechanics are sound)

*this piece has a 15 minute time cap

WOD: Complete as many rounds as possible in 15 minutes of:
135/95 pound Push press, 7 reps
135/95 pound Overhead squat, 10 reps
15 Straight legged ABMAT sit-ups

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 2 minute AMRAP of: Hand release Push-ups, followed by 2 minute AMRAP of: Double Unders, followed by 1 minute AMRAP of: 20′ suicide sprint

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

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