5.16.12 – WOD

Video of Event #5 from last weekend from CrossFitHQ.

Upcoming Events

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition is in the books! It was an awesome Mother’s Day Weekend experience. It started out rough for me on Friday during the first WOD. Not sure what it was yet, but could have been the anticipation I had for the past year leading up to the event and how badly I wanted to outperform everyone. My time on that WOD was over a minute and a half worse than practice. It stuck me in 29th overall and it was time to dig myself out of a hole. My nerves were settled at that point and the pressure was gone. It was time to do work. I ended up climbing the ranks for the rest of the weekend to finish tied for 12th place (exactly the same place I finished in the Open competition), which is six places better than last year. It also gave me a chance to compete the entire weekend versus last year when I didn’t make the final cut. Not to mention last year I finished 18th out of 1,200, whereas, this year I finished 12th out of 3,200. Progress…and I’ll take it for now. All in all I had a blast, learned more about myself and look forward to the process of continuing to become a better athlete and coach. I can’t express how grateful I am to have such a supportive community. Last year I was in a state of transition and wasn’t fortunate enough to be representing CrownTown then. It made such a difference having you all there, losing your voices and withstanding the blazing sun to push me to get that extra rep, or finish a second faster or lift 10 pounds more. I can’t thank you enough, and there are too many people to list, but you know who you are. Special thanks to Jeff & Judy Cariker for bringing out and setting up their RV for us to use during the down time, for all the mothers that came out on their special day to cheer me on and my wife for the ongoing support system behind the scenes. Much love. – WW

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 to compete. There are a few others on the wait list, too. – WW


Skill: Snatch 70% of 1RM X 2, EMOM for 10 minutes

WOD: For time –

Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

*this WOD has a 25 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: One set of max effort unbroken Double Unders (Leader board) – or – 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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