8.23.12 – WOD


In a nutshell

Horsepower breakfast. $3.99 for 3/4 pound of uncured bacon, $1.50 for half a bag of brussel sprouts (with grass fed butter, sea salt, and black pepper) and a bottle of alkaline water. More cost effective than eating out, 10 minutes of preparation and more quality, too. Simple.

Any fool can criticize, condemn, and complain – and most fools do. -Dale Carnegie

50 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! Fitness Wave follow up date is confirmed for Friday, October 12th. That marks the end of the challenge.

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.

Thursday & Friday

ROD: Paleo Warrior’s Jerky

Making jerky requires a food dehydrator and a jerky gun, which can be purchased at stores where cooking products are sold.

1 pound of grass-fed ground beef or bison
1 tablespoon freshly ground black pepper
2 teaspoons cayenne pepper
1 tablespoon ground cumin
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon of paprika

In a large bowl, thoroughly mix all ingredients. Cover and store in the refrigerator for 1-2 days.

Stuff jerky gun with mixture and squirt onto dehydrator trays. Strips would be 2-3 inches long.

Set dehydrator on meat setting and dry for 8-10 hours. Check jerky throughout the process to ensure your personal Tate for dryness.

*NOTE: Some people prefer to substitute beef or bison roast. Slice it into thin strips, mix thoroughly with spices, and dry in dehydrator.

Recipe courtesy of Loren Cordain via “The Paleo Diet Cookbook”. I’d suggest doubling or tripling the recipe to have enough to last a bit longer. Enjoy!

BaseFit: For time –

Run 800 meters
21 KB Swings
21 KB Push Press
Run 400 meters
15 KB Swings
15 KB Push Press
Run 200 meters
9 KB Swings
9 KB Push Press

*NOTE: SDHP stands for Sumo Deadlift High Pull. Weights are 53/35 for men/women, respectively.


I think all CrossFitters should invest in these. You can get away with only having one, but two is better. I use these in my warm up before I do any type of squatting. They work great.

WOD: For time –

135/95 pound Overhead squat, 10 reps
10 Box jump overs, 24″/20″ box
135/95 pound Thruster, 10 reps
135/95 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
135/95 pound Power clean, 10 reps
135/95 pound Thruster, 10 reps
10 Box jump overs, 24″/20″ box
135/95 pound Overhead squat, 10 reps

*this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: :30 child’s pose :30 Cobra positions X 3 rounds (Alternating)

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

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