10.15.12 – WOD


Congrats to Joe M. for a great performance on Saturday to finish on the podium in 3rd place. He’s 47 years old competing against 40 year olds. I’m very confident if they tested athletes for PEDs, that Joe would have finished in 2nd place. Great job, Joe!

20121014-111644.jpg A very cool shot of, from left to right, Joe M., Joe D., me, and, Steve L.

Here is Lorie during the step-ups part of WOD #1. She took 4th place in that event out of 37 women. Niiiice!


Garey C. manhandling that 115 pounds during the final event on Saturday, as Coach Brett and Steve L. yell at him to get moving and finish strong!


I’m very proud of all 6 athletes (Steve L., Lorie F., Joe D., Joe M., Garey C., & Nick D.) who represented CrossFit CrownTown on Saturday. I can say without a doubt 100% that our athletes as a group moved better than any other group of athletes from any other affiliate there. We saw a lot of inconsistent standards with some of the movements (KB swings in particular), but those are things we cannot control. The only thing we can do is focus our energy towards things we can control. Things like getting better, learning from our experiences, continuing to uphold our high standards, and, most importantly, having fun. You six put in many hours of working out, recovering, eating right and preparing for this event. It showed and I’m happy to be called your coach. – WW

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have 11 members (5 spots left) 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

THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes. If you would like to be considered as one of the three finalist that I’ll be selecting, please make sure that I have: 1) your after pics, 2) your Fitness Wave packet, and, 3) email me your nutrition log to ww@crossfitcrowntown.com. I have a lot of data to input, organize and consider in choosing these finalist. In the interim, I appreciate your patience. Many people invested a lot of time and effort during this challenge. Therefore, I would like to make certain that I respect that and carefully review everything in detail before I make any final decisions. As it gets closer, I will be announcing a date of the announcement.

October 20th: SICest of the Southwest – This is a CrossFit competition held at the Phoenix Convention Center in Phoenix, AZ. There is an $11,000 purse. WW competing and is flying out Saturday morning from LAX to Phoenix. The competition begins at 9am and there is a live stream online at www.sicfit.com

November 3rd: California Affiliate League Coed Team Competition. Brett & Michelle P., Nico & Amber A., Garrett M. & Melissa J. are all registered thus far. This is a team competition of one male and one female. They have advanced and scaled divisions. Grab a teammate, sign up, and, go have some fun!

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.




“Happy Anniversary Jim & Lorraine Harper”. My in-laws were married on 10-15-77, which is 35 years. Way to lead by example. BaseFit will be celebrating alongside you today in honor of your special date:

For time:

35 Burpees
Immediately followed by:
10 rounds of –
15 Push-ups
77 single jumps
Immediately followed by:
35 burpees



EMOM in 10 minutes of –

3 weighted pull-ups on even minutes
1 Power clean to 3 Strict Presses on odd minutes

WOD: Tabata Squats (lowest number of reps in any given of the 8 intervals is your score)
Rest :30
3 rounds of:
3 Rope climbs, 15′
:60 Planche hold

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Super couch stretch minimum 2 minutes on each side

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

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