9.13.12 – WOD


Change the changeable, accept the unchangeable, and remove yourself from the unacceptable. -Denis Waitley

30 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! 1/2 way through the challenge it’s all downhill from here. By now, you’re passed the stage of feeling groggy and lethargic, you’ve probably experienced an increase in endurance, decreased amount of bodyfat and a much more stable energy level throughout the day. Keep on track. These last 30 days are when you’ll start to see visible changes. You’ve gone through the hard part of detoxing from sugars your body learning to reprogram itself using the new source of energy. I look forward to the next 30 days and hearing about many success stories. As always, please email me with any questions. I’m committed to everyone’s success and I will help in any way I can. – WW

ATTN BaseFit members***All morning classes the week of September 9-15 are cancelled. Evenings classes are still open. We apologize for the inconvenience and hope you can join the evening group just for this week, as the regular schedule resumes next week.

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

ROD: Kale Salad

I get my kale from Trader Joes. They have a few different types. The Organic Lacinato Kale is the best in terms nutrient density. You can tell by how dark green the leaves are. They also have a new mixed bag of baby kale, Swiss chard and baby spinach. That one is still packed with nutrients, but all the leaves are soft in comparison to the other types of kale, which has to due with the maturity of the leaves (I’m acting like a botanist now – ha). At any rate, pick one bag that looks good and:

1 bag of kale
The juice of 1 small lemon
2-3 tablespoons of EVOO
3/4 of a teaspoon of apple cider vinegar
2 strips of uncured bacon, diced up
1/4 of an avocado
Pinch of sea salt
A few cranks of the fresh ground black pepper
Toss a few organic blueberries or sliced up strawberries in there too

Mix all contents in a salad tosser, or something where you can shake thoroughly to ensure the oil and vinegar mix well. Let chill in frig for at least 2-4 hours to let the lemon juice tenderize the kale leaves. This salad is high in fat with the bacon, avocado, and, EVOO. As you know by now, kale is the most nutrient dense food on the planet per calorie. There are tons of vitamins and minerals. The reason why I mix it with all this fat is because I want to ensure that my body absorbs all of the vitamins from the kale. The majority of the vitamins are fat soluble vitamins, which means you need fat to absorb then. Enjoy!

BaseFit: For time –

800 meter Run
400 meter Run backwards
Overhead Plate walking lunge to fire hydrant and back, 45/25 pounds
40 push-ups
400 meter Run
200 meter Run backwards
Overhead Plate walking lunge to fire hydrant and back, 45/25 pounds
20 Push-ups
200 meter Run
100 meter Run backwards
Overhead Plate walking lunge to fire hydrant and back, 45/25 pounds
10 Push-ups



1) foam roll for 2 minutes (no longer)
2) pick two mobility exercises (preferably different than last time) on the overhead/pressing poster. Spend 2 minutes on each side for both movements, i.e. 8 minutes total
3) SMART goal practice for 10 minutes

WOD: For time –

5 Clean & Jerks, 185/120 pounds
5 Rope climbs to the ceiling
4 Clean & Jerks, 185/120 pounds
4 Rope climbs to the ceiling
3 Clean & Jerks, 185/120 pounds
3 Rope climbs to the ceiling
2 Clean & Jerks, 185/120 pounds
2 Rope climbs to the ceiling
1 Clean & Jerk, 185/120 pounds
1 Rope climb to the ceiling

NOTE: this WOD has a 20 minute time cap

Rope climb progression is 4 X Knees to elbows

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Tabata hand release push-ups

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

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