Nabbed this off FaceBook. In a nutshell, this is the SAD (Standard American Diet) way of nutrition, or lack there of. Stick to your meats and veggies, nuts and seeds, some fruit, little starch and NO sugar. – WW
“Ideal teachers are those who use themselves as bridges over which they invite their students to cross, then having facilitated their crossing, joyfully collapse, encouraging them to create bridges of their own.”
– Nikos Kazantzakis
***ATTN***Monday, May 28th is Memorial Day. We will have one class at 8am. Also, Saturday, May 26th we will have only one class at 7:30am. Schedule for Tuesday will be posted Monday evening. Regular schedule resumes on Tuesday. Thanks and enjoy your three day weekend.
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. Email me at ww@crossfitcrowntown.com if you are interested in joining our team and I will email you an invite.
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.
Thursday & Friday
SWOD: Wendler Week 4 Front Squat (DELOAD – no failure)
WOD: Five rounds for time of –
45/35 pound Plate – Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
*this WOD has a 20 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: 3 X 10 of Hug-a-Twinky/Knees-to-Elbows
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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