10.17.12 – WOD


Recognize that blue shirt the guy on the left is wearing? Of course, it’s the Cobalt blue CrossFit CrownTown shirt. How about the guy wearing it?

20121016-114210.jpgHere’s another shot of him still wearing the shirt under his Reebok hoody. Give up?


Okay, this is him in the center of the pic during the celebration of a comeback win to clinch the series and move on to the NLCS against the St. Louis Cardinals. Hunter Pence, outfielder for the San Francisco Giants, is sporting the CrownTown shirt. He also eats Paleo and trains with CrossFit style workouts.

A lot of it is influenced from his brother, Howie, who is a member at CrossFit CrownTown (to the right of him in the top pic). Hunter has gotten his teammates to start eating better, too. The chef for the team is onboard with Paleo, grass fed meats, organic produce, etc. Buster Posey, the Giants catcher, ate Kale off Hunter’s plate jokingly, then hit for the cycle later that day. Everyday since then Buster has found a way to eat some Kale. Awesome stuff!

Good luck to Hunter and the Giants. Series is tied at 1 game a piece. Make sure you tune in for the rest of the series and support your extended CrownTown community. – WW

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have 13 members (ONLY 3 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.



For time –

Run 800 meters
5 rounds of:
10 Mountain climbers
10 Sit-ups
Immediately followed by:
5 rounds of:
10 squats
10 plate Push Press, 45/25 pounds
Immediately followed by:
5 rounds of:
10 KB Swings
10 Supermen
Immediately followed by:
Run 800 meters


Skill: Power Snatch 2-2-2-2-2 @ 55% of this number touch & go style, but keep form perfect

WOD: “Helen”

Three rounds for time:
Run 400 meters
21 KB Swings, 53/35 pounds
12 Pull-ups

*NOTE: 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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