8.29.12 – WOD



*ATTN: Labor Day is this Monday, September 3rd. Special schedule for this day as follows – 7:30am & 9am (just like Saturday)

Our rewards will always be in exact proportion to our service. -E. Nightingale

45 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! By now you are 25% in (15 days). You should be passed the lethargic state. Everyone will adapt at a different rate, but this is your body reprogramming itself to the new primary energy sources. No longer is it relying on breads, starches and/or sugary grains, etc. you should feel like you broke through a wall and that extra kick of endurance is credited to the new eating habits. Keep it up!

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: Bacon Wrapped Meatloaf


Recipe courtesy of Caveman Strong via Bri Willette. By the way, this is one of my top 3 all time favorites. A repost, but well worth pulling out of the archives. Enjoy!


1 cup diced onion

2 lbs of grass-fed ground beef

1 cup almond meal

2 eggs

1 can tomato paste (organic)

1 tbsp crushed garlic

2 tbsp fresh basil

1 tsp marjoram

cracked black pepper to taste


Mix all ingredients in a food processor or by hand in a large mixing bowl. Place meat mixture into a large bread pan or a glass baking pan and form into a loaf. Bake at 350 degrees for 1 hour or until meat is no longer pink in the middle. From here the recipe is modified (that means not RX’d – lol) by Bri Willette…. instead of placing mixture into a large bread pan or glass baking dish take 2 packets of Applewood Smoke Bacon from Trader Joes and in an overlapping pattern wrap the bacon around the loaf shaped mixture. First wrap in parchment paper then wrap in foil. Place on baking sheet into oven for the suggested time of 1 hour at 350 degrees. After the 1 hour remove the foil and parchment paper and continue to cook the meatloaf untill the bacon is nice and brown. I continued to cook another 25 minutes or so. ENJOY!

BaseFit: “Count your reps”

4 rounds of:

:90 max CALORIES on rower
:90 rest
:90 max rep BOX JUMPS
:90 rest
:90 max rep WALL BALLS
:90 rest

*NOTE: Score is total reps from all movements in all four rounds



5 rounds NOT for time of:

3 weighted pull-ups
5 strict pull-ups
Max rep kipping pull-ups

Jettison a dumbbell between legs/feet then drop weight, but stay on bar and continue the complex. You may choose load and change load each round. Score is number of kipping pull-ups each round added for total number for all five rounds. Must stay on bar for entire set. Set is over once your drop from the bar. Rest 3 minutes between sets.

*NOTE: if you cannot perform weighted or strict pull-ups this workout will be five sets of max effort pull-ups.

WOD B: For time –

21 Back Squats, 185/120 pounds
75 ABMAT Sit-ups (must touch TOES)
15 Back Squats, 185/120 pounds
50 ABMAT Sit-ups (must touch TOES)
9 Back Squats, 185/120 pounds
25 ABMAT Sit-ups (must touch TOES)

*NOTE: barbell must be taken from floor. This adds a different dynamic to the workout. Strategize accordingly. Also, this WOD has a 20 minute time cap.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Couch stretch 4 minutes each leg

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

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