5.9.12 – WOD


Picked up 4 of these on Monday when I was at Whole Foods stocking up for Regionals. Once you have implemented a strict Paleo diet and benefited from the adaptations your body goes through without any inflammation, you may reintroduce this product. Pay close attention to how your body responds. It’s important to only add this product back into your diet without any other new foods. This way you can point to any good or bad changes you notice. I do not have any intolerances to this product. What I’ve noticed is an increase in lean mass (muscle), strength and slight weight gain (I now weigh 208 – last year at this time I weighed 202 – this is partially due to my training methods, too, but this product supports that). I’m not trying to gain weight, but I’m okay with it, as long as my performance still increases. So, if you could benefit from all of these things, I suggest you try an input/output test of implementing it into your diet, IF (and that’s a big if), you’re already strict Paleo. If you aren’t, then the intolerances you experience may be caused from something else. It’s the only way to pinpoint the good and/or bad. At the end of the day, it’s a great source of food that contains a good balance of all three macronutrients (carbs, pro, fat). I think it goes without say that I’m not endorsing all types of milk. This is milk from cows that are 100% grass fed, it’s the full fat version and it is NOT homogenized. You can tell by the chunks of fat film left on the glass when you’re done drinking it. Mmmm. When you drink this stuff, you end up doing this:

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. Instead the 6:30am & 8:30am classes will be on Tuesday, May 8th and the 12pm & 1pm classes will be on Thursday.20120503-113036.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., Melissa J., Vinny P., Joe D. and Tommie D. registered. Nick D., and Errol T. are on the wait list. ***okay CrownTown community. We have an opportunity to get our athletes on the waiting list in the competition. It’s going to require that some of you volunteer to help the venue. For every all day volunteer we receive one athlete and for every two 1/2 day volunteers we receive one athlete. Athletes on the waiting list, if you really want in I suggest you ask your CrownTown friends, family or co-workers to help you out. This is a deal that the owner of the venue is making with us only. Take advantage of it and let’s get a huge team of us out there laying it on the line! – WW


Skill: SMART goal practice

WOD: “Diane” (Reebok CF Games Regional WOD 12.2 & Leader board opportunity)

21-15-9 reps of:
225/145 pound Deadlift
Handstand push-ups

*this WOD has a 15 minute time cap

WOD DEMO for iPad/iPod

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 rope climbs (12 Knees to elbows), 25 GHD Sit-ups and a 500 meter row in any order

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

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