8.22.12 – WOD


Looks a little something like this…

That was spaghetti squash, grass fed organic beef, organic homemade marinara.

Success is not to be pursued; it is to be attracted by the person you become. -Jim Rohn

Upcoming Events


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.

September 8th: Tunnel to Tower Run in Corona. This 5k Run is a patriotic event acknowledging the sacrifices of firefighters, peace officers and our nation’s military service members in the name of Firefighter Stephen Siller who died saving others on 9/11. The proceeds will help build “Smart Homes” which are designed for our severely wounded veterans and also help to send care packages to our troops. Michelle P. is spearheading this event with interested participants to form a team of CrownTown’ers running together.

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.


ROD: Paleo Spicy Tuna Rolls –

1 1/2 pounds of sushi-grade ahi tuna, cubed
2 tablespoons of cold-pressed flaxseed oil
2 teaspoons of cayenne pepper
1 teaspoon of freshly grated ginger root
4 nori (seaweed) sheets

Place tuna, oil, pepper, and ginger in a food processor. Blend until thoroughly combined.

Lay sheets of nori on a work surface. Spread a quarter of the tuna mixture in a triangle shape on one corner of each sheet, leaving 1 inch uncovered. Roll into cone shape.

BaseFit: 20 minute AMRAP of –

1 rope climb, planche style
10 Push-ups
15 Air Squats

SWOD: 10 minutes to find a 3RM Back Squat (work in groups of 3 comparable to strength)

WOD: “Cindy” or “Mary”. If you want to do “Mary” it must be RX’d. Otherwise, “Cindy” is your WOD.


20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Air Squats


20 minute AMRAP of:

10 Pistols (alternating)
15 Pull-ups

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 4 minute AMRAP of SMART goal reps

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

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