1.14.13 – WOD


Checked out the OC Throwdown both Saturday and Sunday at the OC Fairgrounds. It was good to experience it from a different vantage point (usually I’m competing). Here are a couple shots of the venue. Some great athletes endured 6 workouts over the 2 days. There were a couple dozen CrossFit Games competitors, some of which did not even make the final cut. For the men, a 295 pound clean was only good for 38th place. The woman who won the Clean Ladder event (Lindsey Valenzuela), successfully lifted 240 pounds. That was also roughly her tenth set with only :30 between each lift. Just to give you an idea of the level of competition. It is getting steep! Next time you have a chance, I suggest you check out a CrossFit competition. It definitely motivates you to train harder. ~ WW

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” ~ Arnold Schwarzenegger

***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

  • 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: For time:

21-15-9 of:

– Wall Balls, 20/14 pounds
– Jumping Pull-ups

Immediately followed by:

21-15-9 of:

– Burpees

– rest 5 minutes and repeat for a total of two rounds

*NOTE: this WOD has a 30 minute time cap


Strength: EMOM for as long as possible (Ladder style) complete one Snatch. Men/Women RX’d starting weight is 115/75 pounds. After every successful attempt, men must add 10# to the bar, and, women must add 5#. Continue until you are unable to complete a lift within the minute. Highest load successfully Snatched is your score for this piece.

WOD: For time:

– 95/65 pound Thruster, 100 reps
– EMOM until finished, perform 4 Burpees

*NOTE: this WOD has a 20 minute time cap

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply