10.3.12 – WOD

One of CrownTown’s many women displaying her strength and athleticism during a 1RM overhead squat on Monday morning. Andrea H. recently added Women CrossFit to her training, which will add another two days per week of solid training to her schedule. I’m looking forward to seeing how dramatically the extra work impacts her overall fitness. Nice work, Andrea, and the rest of you strong women at CrownTown. – WW

“People often say that motivation doesn’t last. Well, neither does bathing–that’s why we recommend it daily.”
― Zig Ziglar

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have nine members that are calling this class their “home” class. If you are interested in switching to this class, please let me know. – WW

***ATTN ALL WOMEN – CrownTown has a new program for you. Women CrossFit

10 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes. That is less than two weeks. We can all go that long without cheating. It’s not too late to win. Stick your nose to the grindstone and finish strong!

October 5th: “Sundown Showdown” presented by CrossFit Fly in Orange County will be at 5pm this Friday. We have two teams. This is an all female competition. One team is Lani V./Kalena A. and our other team is Coach Amber/Cynthia C. Good luck teams!

October 6th: “Saturday Night Lights” presented by California Affiliate League at CrossFit Temecula South is a competition this Saturday from 4-8pm. We have Nick D., Virginia G., and, Matt L. Competing and representing CrownTown. Matt L. And Virginia G.’s first competition, too. Good luck!

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. Come support CrownTown Athletes (some first time competitors, too): Joe M., Joe D., Nick D., Lorie F., Garey C., and Steve L.

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.


ROD: Paleo Breakfast Zucchini Pancake Recipe

Paleo vegetable pancake recipe gluten, grain, dairy and soy allergy free. Start you morning with this Paleo recipe for the whole family. Serve with bacon or ham with a side of fresh fruit and vegetable or fresh juice to taste.

Paleo Kid Recipe

– 1 medium size zucchini
– 1 medium size green onion
– 1 large egg
– Salt to taste
– Pepper to taste
– 2 tablespoons olive oil for frying

– Grate zucchini into a small bowl.

– Finely chop 1 green onion and mix with the zucchini.
– Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.
-Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten. Flip and while second side is browning

BaseFit: “Testing,…1, 2, 3, testing”

One mile Run TT

Once the last finisher in the group crosses the finish line you rest 1 minute, then:

Tabata Squats (score is lowest number of Squats in any given interval)

Rest 1 minute:

2 minute ABMAT sit-up challenge (must touch TOES)

Rest 1 minute:

Max Box Jumps in 2 minutes

Rest 1 minute:

Max planche hold for time (make sure you stay rigid, squeeze glutes, abs, and, shoulders to stay tight)


WOD A: 10 minute AMRAP of –

5 Clean & Jerks, 135/95
5 Knees to Elbows
10 Burpee Box Jumps, 24″/20″

Rest 5 minutes

WOD B: 7 minute AMRAP of –

5 Front Squats, 155/105 pounds
30 Double Unders

Cool down: 4 minute AMRAP of L-sit hold

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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