1.30.13 – WOD


What’s this you ask? It’s my “Life Score”. And, because of my Paleo lifestyle it indicates that my antioxidant level is over 67,000. A close friend of mine is one of only ten people in the USA to have a scanner that tests your “Life Score”. He’s still in the process of getting properly educated about the details of the “Life Score”, but what we do know is that this score will most likely take precedence over the importance of your blood pressure and cholesterol levels. It measures the amount of antioxidants on a cellular level. Americans that follow the SAD eating (standard American diet) style that includes a lot of breads, rice, starches, sugars, and, very little vegetables range from 20,000-30,000. Anything above 50,000 is considered safe. What I also learned is that high intensity exercises has some sort of oxidative effect on your “Life Score” and actually drops it a little. Interesting, but I don’t know enough yet to comment further on this matter. The point of me sharing this with you is that Paleo nutrition is what has given me a high-ish “Life Score”. Tons of green leafy vegetables and grass fed meats. I’m sure we will all start hearing more about this interesting new health testing modality. By the way, this was also featured on Dr. Oz. That should add some credibility to this post. ~ WW


***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. A Yoga class focusing solely on increasing your flexibility. Also, breathing exercises to strengthen your diaphragm. Both of these skill sets are great compliments to CrossFit training. They will help you recover from previous workouts and also allow you to achieve new range of motion during your WODs, which will increase strength and performance. We are very excited to be adding this program for all CrossFit members. This class will be instructed by Lauren Lujan every Thursday at 8am, and additionally, two Friday’s per month at 5pm beginning February 7th. The class will be 45-60 minutes in duration. Cost = $0 for all CrossFit members. You read that right. Another perk for CrownTown members I highly suggest you take advantage of.

***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:

– 25 Burpees
– Run 100 meters backwards
– Run 100 meters forwards
– 21 Wall Balls
– 21 Pull-ups
– Run 100 meters backwards
– Run 100 meters forwards
– 15 Wall Balls
– 15 Pull-ups
– Run 100 meters backwards
– Run 100 meters forwards
– 9 Wall Balls
– 9 Pull-ups
– 25 Burpees

*NOTE: this WOD has a 25 minute time cap


Skill: Zercher Squat 5-5-5-5-5 (lets keep the loads light to moderate here – I want to introduce a new skill here/warm you up for the workout – we will do this again for load)

WOD: Complete as many rounds and reps as possible in 12 minutes of:
155/105 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24″/20″ box

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: yoga style stretching for 10 minutes

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

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