8.27.12 – WOD


Pretty cool Dave Castro, Director of Training for CrossFit, stopped by the gym on Friday. It was in the middle of the day when no classes were going on, but fortunately Coach Brett was at the gym when he stopped by. Brett didn’t have his phone or anything to take a pic, so he asked if Dave wanted to join him on a WOD. Dave said he didn’t have enough time. Brett then grabbed a wall ball and asked him to sign it. Classic!

Obstacles are the things we see when we take our eyes off our goals. -Zig Ziglar


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 12th: Fitness Wave will be here Friday evening for the follow-up dunk. This date marks the end of the challenge. If you know you can’t make this date, please click on the link and schedule your follow up dunk directly with Fitness Wave ahead of time, as close to this date as possible.

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: Tropical Deviled Eggs

4 hard boiled eggs, halved
1 tablespoon of coconut oil
1 tablespoon of flaxseed oil
1 teaspoon of ground ginger
Paprika, to taste

Remove yolks from eggs and place in a small mixing bowl. Add oils and ginger and mash together with a fork.

Using a small spoon, scoop the yolk mixture back into each egg half. Sprinkle with paprika.

BaseFit: For time –

Run 800 meters
5 rounds of:
50 squats
25 ABMAT Sit-ups (must touch TOES)
Immediately followed by, 5 rounds of:
30 Supermans
15 Burpees with two jumps
Immediately followed by:
Run 800 meters


SWOD: 5 X 5 Sumo Deadlift (working on technique here – I want your butt as low as possible, chest as high as possible and when you lift the weight think about driving hips forward, squeezing glutes and making sure your hips don’t rise first – more on this in class – in other words the weights will be lighter, but feel harder)

WOD: Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 53/35 pounds (competitors use 70/44 pounds)
10 Box jumps, 24/20 inch box
10 Ring dips

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 12 Windshield wipers

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

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