We all know the enemy, as it relates to nutrition is hyperinsulinism. One of the leading causes of hyperinsulinism is caused from consuming foods with HFCS. You’d be surprised at how many food products sold that contain it. Not to mention in many it is the main ingredient. Do your due diligence and make sure you flip over to the nutrition facts/ingredients to ensure you are buying consumables without HFCS. – WW
“Storms make oaks take roots.”
Proverb
***ATTN ALL WOMEN – CrownTown has a new program for you. Women CrossFit
Upcoming Events
- 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 is permitted. RSVP list is officially CLOSED. Time/location/details/etc should be public knowledge in any day now.
- 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.
Wednesday
BaseFit:
For time:
50-40-30-20-10 of:
Double Unders
ABMAT sit-ups (touch TOES)
Followed immediately by:
150 Wall Balls, 20/14 pounds
*NOTE: this WOD has a 30 minute time cap
CrossFit:
Warm-up:
15 minutes – or – 3 rounds for QUALITY of:
Waiter walk from front to back of gym with right hand, 45/25 pound plate
Waiter walk from back to front of gym with left hand, 45/25 pound plate
10 X Medball side Planche twist (each side), 20/14 pound ball
10 X PVC OH Split squat both sides
WOD: AS FAST AS POSSIBLE:
30 Back Squats, 115/75 pounds
30 Ring dips
30 Front rack lunges, 115/75 pounds
30 Box jump overs, 24″/20″
20 Back Squats, 115/75 pounds
20 Ring dips
20 Front rack lunges, 115/75 pounds
20 Box jump overs, 24″/20″
10 Back Squats, 115/75 pounds
10 Ring dips
10 Front rack lunges, 115/75 pounds
10 Box jump overs, 24″/20″
*NOTE: this WOD has a 30 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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