10.22.12 – WOD


This weekend I went to Phoenix, AZ for a big CrossFit competition put on by SICFit with Games and Regional competitors all in the house. This was the only photo I got right before we left. I had a great time competing, as always. Although, I had a couple top performances I also made a couple mistakes that ended up costing me the chance to compete for the podium. There were 76 competitors in my division. I had two 2nd place finishes and ended up tied for 11th after four WODs. I needed to be in the top 10 to be able to compete in the final workout for a shot at the podium. A few things didn’t make sense, but they were things I couldn’t control. Back to the gym to continue training hard and focusing on things I can control. – WW

20121021-111656.jpg Congrats to Coach Sarah, Melissa J., and, Coach Rose for representing the women of CrownTown by sweeping the podium in their age bracket at the 5k they ran on Saturday. Awesome work ladies!

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have 14 members (ONLY 2 SPOTS LEFT) that are calling this class their “home” class. If you are interested in switching to this class, please let me know. – WW

Also, starting November 1st, ALL evening classes will move up 30 minutes sooner. Current schedule is 4:30pm, 5:30pm, 6:30pm, 7:30pm, new schedule will be 4pm, 5pm, 6pm, 7pm. With the exception to evening BaseFit, which will move 30 minutes later and start at 8pm. – 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’m anticipating to release a post with all of the finalists by next Sunday, October 28th.

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 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.


BaseFit: Teams of 5 WOD –

20 minute AMRAP of:

1) Pull-ups
2) Box Jumps
3) ABMAT Sit-ups
4) Weighted PVC OHS
5) Row 250 meters

*NOTES: Row dictates when team rotates. Each member counts their total reps and adds the total up at end of WOD. Team with most reps wins. Row station doesn’t count for reps


Warm-up: 1) foam roll for 2 minutes
2) smash feet with Lacrosse ball for 1 minute each foot
3) smash calves with Lacrosse ball for 1 minute each calf
4) 3 rounds NOT for time of:

– 1 wall climb
– 3 forward rolls
– 5 strict knees to elbows
– 7 heavy Russian KB swings

Skill: 10 minutes to set a new SMART goal and with remaining time practice something that will help you achieve it


For time:
Run 500 meters
50 Wall ball shots, 20/14 pound ball
Run 400 meters
40 Wall ball shots, 20/14 pound ball
Run 300 meters
30 Wall ball shots, 20/14 pound ball
Run 200 meters
20 Wall ball shots, 20/14 pound ball
Run 100 meters
10 Wall ball shots, 20/14 pound ball

*NOTE: this WOD has a 20 minute time limit

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down:

3 X 1 Muscle-up to Max rep ring dips, rest as needed between efforts

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

copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply