5.31.12-6.1.12 – WOD

http://www.youtube.com/watch?v=ZmvAP0fVkCQ&feature=youtube_gdata_player
Here is a great video to use for those of you who are trying for their muscle-up. Remember, it’s just a kipping pull-up and a ring dip with a little technique in between. Paoli is the man, as it relates to gymnastics. Hope you pick some things up from this. You must put in extra work, if you want it. – WW

“The only discipline that lasts is self-discipline.”
– Bum Phillips

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.

Thursday & Friday

Skill: SMART goal

WOD: Eight rounds for reps of –

:20 as many Muscle-ups as possible
:10 rest
:20 as many Clean & Jerks as possible, 135/95 Pounds
:10 rest

Post results to comments and www.BeyondTheWhiteBoard.com

WOD DEMO

Cool down: Tabata Double Unders

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

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