1.9.12 – WOD


CrossFit CrownTown’s January 2013 On-ramp group is 18 people deep. Coach Sarah and I were excited to welcome all the motivated individuals tonight and are prepared to change their lives. Here they are doing their very first WOD. – WW

The difference between someone who is in shape, and someone who is not in shape, is the individual who is in shape works out even when they do not want to.” ~ Unknown

In other words:

It should be part of your routine. Like brushing your teeeth. I cannot impress upon you how important consistency is with your workouts. Make it a point this year to workout even when you don’t feel like it. The hardest part is getting here. Sometimes with normal things in life it is easy for me to find an excuse to not train that day. What works for me is focusing on how I’ll feel when I’m leaving the gym. It works for me. Try it. Besides, have you ever seen someone leaving the gym in a bad mood? – WW

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. An Endurance class focusing solely on increasing your endurance. It is not CrossFit. Rather, an hour class focused on sharpening your running mechanics and increasing your running endurance. This group is being coached by Coach Sarah, and, programmed by Coach Sarah & WW. It will start on Tuesday, February 5th at 5pm. The group will meet weekly on Tuesdays from 5-6pm. Cost = $0 for all CrossFit members. That’s right an added perk that I suggest all of you take advantage of. Another day of coaching and training for FREE.

Upcoming Events

  • January 12-13: The OC Throwdown. More info here.
  • February 2nd: Legendary Competitor’s NLI Dynasty Series I in Orange County. Ryan O. is registered to compete in his first competition.
  • February 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., and, Kip F. Are registered for this competition.


BaseFit: Tabata for 8 rounds of each of the following exercises:

1) Wall Balls, 20/14 pound ball

– rest 1 minute

2) KB SDHP, 53/35 pounds

– rest 1 minute

3) Box Jumps, 24/20 inch box

– rest 1 minute

4) Plate Push Press, 45/25 pound plate

– rest 1 minute

5) Burpees



Fight Gone Bad!

Three rounds of:

– Wall-ball, 20/14 pound ball, 10 ft target (Reps)

– Sumo deadlift high-pull, 75 pounds (Reps)

– Box Jump, 20″ box (Reps)

– Push-press, 75/55 pounds (Reps)

– Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 10 minutes of yoga style stretching

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

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