5.23.12 – WOD

http://www.youtube.com/watch?v=ILrZZR1kFIA&feature=youtube_gdata_player
Today’s WOD is Event #2 from this years Reebok CrossFit Games Regional competitions. Here is a highlight video of Matt Chan setting an initial world record in just over 12 minutes. Only to be broken twice later by Rich Froning and again by Jason Khalipa. All amazing performances.

“You miss 100 percent of the shots you never take.”
– Wayne Gretzky

Upcoming Events

June 23rd: 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. We currently have Nick B., 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. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 7th – or – 8th: Tough Mudder. I created a team, “CrossFit CrownTown”, that Nate C. And I already registered for to start at 10:20am on Sunday. The registration goes up $45, if you wait until June 1st. Again, I’d be stoked to have some more people from CrownTown join me. Click here to watch a video of a Tough Mudder.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

Wednesday

Skill: Practice your SMART goal (if your SMART goals relates to any of the components in the WOD, I want you doing sets of 15 unbroken double unders practicing changing grips and spinning methods – more details in class)

WOD: For time:

Row 2,000 meters – or – Run 1 mile (RX’d takes precedence on rowers)
50 Pistols
30 Hang Cleans, 225/135 pounds

*this WOD has a 17 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 Windshield Wipers

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

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