Thought this was pretty funny and summed it up. Paleo + CrossFit = Success.
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
– Epictetus
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.
Wednesday
WOD: “Del”
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/14 pound medicine ball
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees
*median time on BTWB = sub 25 minutes
**time cap = 30 minutes
Post results to comments and www.BeyondTheWhiteBoard.com
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Cool down: use bands to stretch shoulders and lats (4 minutes each side)
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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