8.15.12 – WOD


This is a great photo to see each position of the Snatch. The better you are at emulating these positions the better your Snatch will be. Notice how her torso is completely upright in each photo. Knees are being pushed outward, hips are driving forward and Glutes are being squeezed. This Olympian is 18 years old by the way. Let’s try to be like her.

“Train like an Athlete, eat like a Caveman, sleep like a Baby and win like a Champion.”

**new group has been created on Facebook. It's for CrossFit CrownTown's Competitive Team. All events will be listed on this page. Click here for more info. To clarify this is for athletes competing in events.

***4:30pm class is now open

****Wednesday, August 15, the PM classes will have a special schedule in order for our Supermarket Sweep to take place at 8pm that night inside Trader Joes. 4:30pm & 5:30pm classes will be merged to form one class at 5pm and the 6:30pm & 7:30pm classes will do the same thing at 6pm. BaseFit will also go at 6pm. Don’t forget to bring your $25 cash buy-in to enter the challenge.

Upcoming Events

August 15th: Trader Joes “supermarket sweep” at 8pm. Shopping tips and lecture to commence the 60 day nutrition challenge. $25 cash to enter the challenge. Winner’s purse will include cash prizes, apparel, supplements and 1 month FREE membership.

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.

October 13th: NLI “Warrior Soul Series” II – This is a CrossFit competition with three different divisions plus a masters division.

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.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.



Tabata Style (8 intervals of :20 of work followed by :10 of rest for each movement – no additional rest between movements)

1) Alternating Jumping Lunges
2) Clapping Push-ups
3) SDHP, 75/55 Pounds
4) L-Sit hold (1 second = 1 rep)

Score is total amount of reps for all four stations added up.

Post results to comments and www.BeyondTheWhiteBoard.com

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

copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply