9.3.12 – WOD


This pic never gets old. It’s a great reminder of how important nutrition is. In Greg Glassman’s words, this is the hierarchy of a development of an athlete.

If you’re not dialing in your nutrition, you are not unlocking your potential. It’s like building a house that’s not on a concrete foundation. You can have the best materials, but how solid will the structure really be? It takes a lot of self discipline to eat right. I commend all of you nutrition challengers that are 20 days in to this new lifestyle change. Keep your nose on the grindstone and keep moving forward. The fruits of your labor are right around the corner. -WW

It’s not what you know; it’s what you use that makes a difference. -Zig Ziglar


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.


*ATTN: BRING YOUR BACKUP SHOES & A STOPWATCH/PHONE. Labor Day is Monday, September 3rd. Special schedule for this day as follows – 7:30am & 9am

ROD: Here are a couple snacks to enjoy as hors d’ oeuvre or per-meal snacks

Pecan-Stuffed Figs -or- Bacon Wrapped Figs

8 fresh or dried figs
8 pecan halves – and/or – 8 slices of fully cooked uncured bacon

If using dried figs, place in bowl with 1 cup of water for thirty minutes to rehydrate.

Cut stems from figs and discard. Make a small slice across the top of each fig. Insert one pecan half into each. You can also wrap this in bacon and stick a toothpick thru the center to hold it altogether. Or, just wrap the fig with one slice of bacon. Either way these snacks are great. Enjoy!

BaseFit: warm-up with 100 air squats, then –

Run from the base of Mt. CrownTown to the top of the second plateau as fast as possible. Turnaround and walk backwards down hill. Repeat for a total of 3 rounds.


Any of this sound familiar?

WOD A: From the base of the first plateau at Mt. CrownTown sprint as far as you can in :30, walk down, rest 1:00. Repeat. 10 rounds total.

WOD B: Power Cleans 3-3-3-3-3

*NOTE: these will be done a certain way, which I will explain in class

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

copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply