9.19.12 – WOD


Lifting weights is a good thing ladies. Muscle burns fat. If you want to be lean it is in your best interest to lift weights and get strong. “Bulky” comes from too much bodyfat. Following Paleo nutrition will support a loss of bodyfat and an increase in lean mass. Don’t pay attention to the scale. Why? Look below.

Go by how you look, how you feel and how you perform.

Tomorrow is only found in the calendar of fools. -Og Mandino

24 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes.

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.



Horsepower Coffee

Brew some medium roast coffee (preferably grind your own beans from TJ’s medium roast whole beans)
Pour one cup or mug full
Add 1 tablespoon of organic heavy whipping cream (pure fat,…mmm)
Sprinkle desired amount of chocolate or vanilla Stronger Faster Healthier Pure Whey protein powder
Whip up with spoon and enjoy your latte with very little carbs and an equal amount of fat and protein

BaseFit: “Century Club”

10 rounds for time of:

100 meter run
10 Squats
10 Sit-ups
100 meter run
10 Supermen
10 Push-ups

*NOTE: 30 minute time cap



1) foam roll for 2 minutes
2) 1 mobility exercise for Overhead & 1 mobility exercise for Squatting (from posters)
3) Tabata Double Unders

Skill: Snatch Balance 1-1-1-1-1 (I want the weight caught at rock bottom, squatting just like we practiced on Monday. Dropping straight down, driving hips forward and squeezing glutes – only go up in weight, if your form stays correct – focus on speed under the bar, keeping your torso upright, speed, and, footwork. Your feet should land in the same stance as you overhead squat) here is that same VIDEO from two weeks ago.

WOD: For time –

10-8-6-4-2 of:

Power Clean, 205/135 pounds
Bar Muscle-ups

*NOTES: First scaling option for the bar muscle-ups is to use a band to complete the movement. Second scaling option would be 2 X Bar Muscle-ups of Chest-to-bar Pull-ups/Dips. Modify chest-to-bar pull-ups and dips accordingly.

This WOD has a 20 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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