11.26.12 – WOD


Always remember your mind and body are a lot stronger than what you think they are. We have monkey brains and when the workouts get tough the natural thoughts come to mind of wanting to quit, give up or slow down. That’s normal, but don’t listen to them. Instead talk back to yourself inside your head and use positive thoughts to keep moving. It works. Try it during Monday’s workouts. Positive self talk. Things like, “I’m fast, I have great endurance, I’m strong, I feel good, I can do this, I will do this, I am doing this!” – WW

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

Upcoming Events

  • December 1st-December 2nd: The Outlaw Open. This is an invite only CrossFit competition. There are only 70 male and 70 female being invited worldwide. Fortunately, Coach Rose and WW both received an invite! Given the fact that there are no boundaries this could be the most competitive organized competition next to the CrossFit Games. This is a 3 day competition at the Palm Springs Convention Center with a $10,000 winner take all purse. Click here for more info.
  • December 8th: NLI “Warrior Soul Series” III Coach Rose and Paula H. are registered to compete.
  • December 15th: CrossFit CrownTown Holiday Party. Member + 1 guest. RSVP list will be forming this week inside the gym. Time/location/details/etc to follow.
  • January 12-13: The OC Throwdown. Rose P. qualified finishing 41st out of almost 400 female athletes. WW qualified for the Pro Division finishing 25th out of 750 male athletes. More info here.


BaseFit: Teams of 5 NO warm-up. Pick teams, set up, and, GO!

For time:

Row 5,000 meters
250 Air Squats
125 Burpees
75 Pull-ups
50 Push-ups
25 Jack Knives

*NOTE: this WOD has a 40 minute time cap and only 1 person working at a time



Endurance: In a 15 minute window –

Run 1 mile TT

Rest remainder of time left in window before next segment starts.

Gymnastics: Max Effort Pull-ups (5:00 minute cap)

Weightlifting: 10 minutes to find a 5RM Hang Power Clean


NOT for time:

800 meter Farmer Carry, 53/35 pound KB in each hand

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Lacrosse ball your calves, hamstrings, lats & forearms

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

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