8.30.12 – WOD


These strip sirloins from TJ’s are the bees knees. Treat yourself to a quality grass fed steak this weekend. Remember one of your main goals is to keep the proportion of omega 6 to omega 3 at a 1:1 or 2:1. Great sources of omega 3 are grass fed meats, wild caught fish, SFH fish oil supplement, omega 3 eggs from TJ’s. This is essential to reducing inflammation. Click here to read about inflammation. This should help you stay motivated. – WW

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

If you cannot do great things, do small things in a great way. -Napoleon Hill


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.

Thursday & Friday


Walnut, Flaxseed, and Avocado Dip

1/2 cup raw walnuts
1 tablespoon of flaxseed oil
1 tablespoon of walnut oil
1 tablespoon of finely chopped fresh cilantro
1 tablespoon of freshly squeezed lemon juice
1 tablespoon of freshly squeezed lime juice
1/2 medium avocado, pit reserved
1 tablespoon of freshly ground flaxseed (flaxseed meal)

Combine walnuts, flaxseed oil, walnut oil, cilantro, and lemon and lime juices in a food processor. Purée until smooth. Add avocado and purée until well blended.

Transfer mixture from food processor to serving bowl. Stir in flaxseed meal. Place avocado pit in the center to delay browning.

Good for vegetables or Paleo wraps. Enjoy! Courtesy of Loren Cordain and “The Paleo Diet Cookbook”.


“Fight Gone Bad CrownTown Style”

3 rounds for REPS of:

1 minute of max 10m shuttle sprint
1 minute of max Push-ups
1 minute of max Mountain climbers
1 minute of max KB swings, 53/35 pounds
1 minute of max jumping Air squats
1 minute of rest

*NOTE: 3 five minute rounds spending one minute at each station with a minute rest between rounds. Add up reps from each station per round. Then total your three rounds for your score.


I did this WOD last Friday. It was fun. So,…I want you guys to do it. WOD courtesy of Mean Streets.

WOD: For time –

run 400m

39 burpees
39 back squats (135/95)

run 400m

39 pullups
39 snatches (135/95)

run 400m

39 pushups
39 burpee deadlifts (135/95)

run 400m

39 HSPUs
39 clean and jerks (135/95)

*NOTE: this WOD has a 39 minute time cap

Cool down: stretch chest, shoulders and calves

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

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