4.30.12 – WOD


According to Greg Glassman, the Co-Founder of CrossFit, the above pic indicates the hierarchy of the development of an athlete. Always remember the importance of nutrition. It is the foundation for unlocking your potential. Also, you should have a hobby/sport where you are able to test the benefits of your athletic training. For me, it is the sport of fitness, CrossFit. What is it for you? I hear of examples of how CrossFit has made some of our members better at their sport/hobby. Make sure you aren’t forgetting about the base or tip of this pyramid. We have all of the middle components handled by just you showing up to class a minimum of three times per week. Make sure your pyramid is complete. – WW

***ATTN incoming classes*** we have set up a designated area, if you show up to class a bit early and want to begin the warm-up stretch out/mobilize for the WOD before your class time commences. This means you can foam roll and/or lacrosse ball. You must wait to begin the warm-up until your class time starts. Please enter through the front door of the gym and go directly to this designated area. The idea here is two part. Part A) to respect the class that is working out and their workout space without them having any distractions, Part B) for your safety. Once the last person from the class finishes their WOD, or the time cap is achieved, the incoming class may come on to the main gym floor. Thank you for your cooperation and adhering to this plan. It will ensure classes begin and end on time. We look forward to honoring your time while providing the best possible training during your one hour sessions. – WW

Upcoming Events

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come out and 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.. There will be no classes on Friday/Saturday, May 11-12. Here is a snapshot of the workouts I will be doing at the Regional and their respective days.20120429-095913.jpg

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. *Update* wait list is now forming. Please make sure you register on the list. You will NOT have to pay unless a spot opens up. We currently have Yvette M., Leilani V., Kalena A. and Tommie D. registered. Nick D., Errol T. and Melissa J. are on the wait list.

“And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department.”
– Andrew Carnegie


Strength: 10 minutes to build up to a 1RM Push Press, then, 1 X ME @ 75% of 1RM

WOD: 21-15-9 reps for time of:
115/75 pound Power clean
115/75 pound Thruster

Post results to comments and www.BeyondTheWhiteBoard.com

*this WOD has a 15 minute time cap

WOD DEMO for iPhone/iPad

Cool down: 3 X 10 T2B/GH Raises

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

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