5.30.12 – WOD


Check out the May On-Ramp groups results from their last session. They did this workout one month ago (previous), they set a goal before doing it (goal) and then smoked it (actual). We have 14 new members joining the group classes in June. Make sure you go out of your way to introduce yourself and show them the hospitality that someone once gave you when first starting CrossFit. Excellent job to the On-Ramp group. Your journey is only beginning. Keep working hard and we will guide you through the path of reaching all of your goals. – WW

“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

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”. Thus far we have, Nate C., Nick D., Melissa J., Calvin B. And I. We’re registered 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.


Warm-up, then:

Part A) Snatch 1-1-1-1-1-1-1 (rest :60-:90 between efforts)

Part B) Clean & Jerk 1-1-1-1-1-1-1 (rest :60-:90 between efforts)

*15 minute time cap for each part. I want you to look at the above like you have 15 minutes to find a new 1RM Snatch/C&J. After the warm-up, start with a moderate load and build up in heavier weight based on speed, footwork and confidence. NO more than seven attempts at each lift once you have a moderate load on the bar.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 of GHD Sit-ups/Good Mornings

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

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