9.6.12 – WOD


Alison Jablonsky and I Wednesday morning two days before her big boxing match. She’s fighting in The Socal Battle of the Badges venue at Pechanga Resort & Casino in Temecula. Alison hired me to condition her for the fight. She also does regular CrossFit classes, and of course, boxing. The work is done. I’m going to support her Friday night at 7pm at Pechanga (barring any unforeseen twin appearances). I’m looking forward to seeing Alison light this lady up! – WW


Alison was tired of me screaming and yelling at her during her workouts, so she decided to give me a swift jab to the chin. I feel sorry for her opponent.

Expect the best, plan for the worst, and prepare to be surprised. -Denis Waitley


*ATTN: this Saturday, September 8th, there will only be one (1) CrossFit class. It will be at 9:30am. That means 7:30am & 9am are cancelled. Many of the members are doing the T2T 5k in Corona. For everyone who isn’t, Coach Brett will be holding a normal CrossFit Saturday class at 9:30am

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


A shot of my dinner on Tuesday night. Here is the recipe below. The wife does not use wine and also replaces the chicken (surprise surprise) with 1# of bacon and 1# of grass fed ground beef. Click here for a link of where she got the recipe.


Here is a great Pumpkin Chicken Chili recipe that isn’t too spicy but hits that perfect warming spot that we all love on cold Fall Days. Enjoy

Servings: 8-10
Prep Time: 20 Minutes
Cook Time: 40 Minutes

3 Lbs of Chicken, cubed (any cut you want, I used breasts)
3 Cups Organic Pumpkin Puree
2 Cups Bell Pepper, Diced (Color of your choice)
2 Cups of Red Onion, Diced
3 Jalapenos, diced and seeds removed (if you want)
1 Cup Chicken Stock
1 Cup White Wine (Optional)
28 Ounces Organic tomatoes with their juice, diced
6 Ounces Organic Tomato paste
1 Cloves of Garlic, minced
3 Tbsp Chili Powder
2 Tbsp Pumpkin Pie Spice
2 Tbsp Fresh Cilantro, diced
1 Tbsp Cocoa Powder
1 Tsp Ground Coriander
1/2 Tsp Sea Salt
1 Whole Cinnamon Stick
2 Tbsp Coconut Oil for Dutch Oven

Heat your coconut oil in a Dutch Oven over medium heat
Saute your onions until lightly browned, then add your bell peppers, jalapenos, and garlic and saute for another 5 minutes
Add in your chicken, chicken stock, white wine, organic tomatoes, organic tomato paste, chili powder, pumpkin pie spice, coriander, salt, and cinnamon stick and simmer for 20 minutes
Stir in your pumpkin, cilantro, and cocoa powder and cook for an additional 5 minutes
Reduce heat to low and let sit until ready to serve or serve immediately
Enjoy and if there is too much, you can freeze it and eat later on in the week

BaseFit: 2 rounds of:

Row 500 meters
Sprint 400 meters
40 Burpees

Rest 10 minutes between efforts. Warm-up hamstrings, calves, hip flexors and quads well.


Warm-up: jog 400 meters, then, use the new mobility posters in our warm-up area. Pick two mobility exercises on the press/overhead poster. Do them as written. Then, start with an empty barbell and practice the Push Press. Then start SWOD.

SWOD: Push Press 5-5-5-5-5

*NOTE: from the rack. Work in groups of 2-3. Try keeping rest periods under 2:30. Working with partners should help with loading/deloading and also force adequate rest.

WOD: 4 rounds for time of:

OH Walking Lunge to fire hydrant (jog back with plate), 45/25 pound plate
15 Knees to Elbows
15 Goblet Squats w/, Kettlebell, 53/35 pounds

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

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

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