5.31.12-6.1.12 – WOD

Here is a great video to use for those of you who are trying for their muscle-up. Remember, it’s just a kipping pull-up and a ring dip with a little technique in between. Paoli is the man, as it relates to gymnastics. Hope you pick some things up from this. You must put in extra work, if you want it. – WW

“The only discipline that lasts is self-discipline.”
- Bum Phillips

Upcoming Events

June 23rd: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 7th – or – 8th: Tough Mudder. I created a team, “CrossFit CrownTown”. Thus far we have, Nate C., Nick D., Melissa J., Calvin B. And I. We’re registered to start at 10:20am on Sunday. The registration goes up $45, if you wait until June 1st. Again, I’d be stoked to have some more people from CrownTown join me. Click here to watch a video of a Tough Mudder. Email me at ww@crossfitcrowntown.com if you are interested in joining our team and I will email you an invite.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

Thursday & Friday

Skill: SMART goal

WOD: Eight rounds for reps of –

:20 as many Muscle-ups as possible
:10 rest
:20 as many Clean & Jerks as possible, 135/95 Pounds
:10 rest

Post results to comments and www.BeyondTheWhiteBoard.com

WOD DEMO

Cool down: Tabata Double Unders

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

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5.30.12 – WOD

Check out the May On-Ramp groups results from their last session. They did this workout one month ago (previous), they set a goal before doing it (goal) and then smoked it (actual). We have 14 new members joining the group classes in June. Make sure you go out of your way to introduce yourself and show them the hospitality that someone once gave you when first starting CrossFit. Excellent job to the On-Ramp group. Your journey is only beginning. Keep working hard and we will guide you through the path of reaching all of your goals. – WW

“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

Upcoming Events

June 23rd: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 7th – or – 8th: Tough Mudder. I created a team, “CrossFit CrownTown”. Thus far we have, Nate C., Nick D., Melissa J., Calvin B. And I. We’re registered to start at 10:20am on Sunday. The registration goes up $45, if you wait until June 1st. Again, I’d be stoked to have some more people from CrownTown join me. Click here to watch a video of a Tough Mudder. Email me at ww@crossfitcrowntown.com if you are interested in joining our team and I will email you an invite.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

Wednesday

Warm-up, then:

Part A) Snatch 1-1-1-1-1-1-1 (rest :60-:90 between efforts)
VIDEO OF WELL OVER A DOUBLE BODYWEIGHT SNATCH

Part B) Clean & Jerk 1-1-1-1-1-1-1 (rest :60-:90 between efforts)
VIDEO OF A TRIPLE BODYWEIGHT CLEAN & JERK

*15 minute time cap for each part. I want you to look at the above like you have 15 minutes to find a new 1RM Snatch/C&J. After the warm-up, start with a moderate load and build up in heavier weight based on speed, footwork and confidence. NO more than seven attempts at each lift once you have a moderate load on the bar.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 of GHD Sit-ups/Good Mornings

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

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5.29.12 – Schedule

Video from the NLI event just about two years ago when I starting competing in CrossFit. This is a great venue for testing yourself in an organized and competitive atmosphere. I’m looking forward to helping the athletes we have registered for the June 23rd event. Below is the additional training they must put in to prepare for next month. Don’t be afraid to put in work! – WW

CrossFit Open Gym times:

6:30am-9am

12:30pm-2pm

6pm-7:30pm

Youth S&C Program:

5pm-6pm

NLI Competitors:

Warm-up good, then:

Part A) take 8 minutes to find a 1RM Deadlift. May use Sumo Deadlift or Deadlift. No straps, belts are okay and flat shoes are recommended. Do NOT go past the time cap.

- rest only the amount of time it takes to set up your station

Part B) 12 minutes on the clock counting down. Start with 3 T&G Power Cleans @ 75% of 1RM on every even minute. At 11:00 perform 6 Burpee Broad Jumps (6′/5′) and repeat every odd minute. Alternate movements each minute until time is up. *the power cleans should be challenging. If 75% is too easy, then add weight.

- rest 10 minutes

Part C) 3 RFT of: 21 Wall Balls/2-fers 20/14, 21 T2B

*12 minute time cap

- rest 5 minutes

Part D) Tabata HSPU/Hand release push-ups

*score is least amount in any given interval

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May 24-25, 2012 – WOD

Nabbed this off FaceBook. In a nutshell, this is the SAD (Standard American Diet) way of nutrition, or lack there of. Stick to your meats and veggies, nuts and seeds, some fruit, little starch and NO sugar. – WW

“Ideal teachers are those who use themselves as bridges over which they invite their students to cross, then having facilitated their crossing, joyfully collapse, encouraging them to create bridges of their own.”
- Nikos Kazantzakis

***ATTN***Monday, May 28th is Memorial Day. We will have one class at 8am. Also, Saturday, May 26th we will have only one class at 7:30am. Schedule for Tuesday will be posted Monday evening. Regular schedule resumes on Tuesday. Thanks and enjoy your three day weekend.

Upcoming Events

June 23rd: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 7th – or – 8th: Tough Mudder. I created a team, “CrossFit CrownTown”, that Nate C. And I already registered for to start at 10:20am on Sunday. The registration goes up $45, if you wait until June 1st. Again, I’d be stoked to have some more people from CrownTown join me. Click here to watch a video of a Tough Mudder. Email me at ww@crossfitcrowntown.com if you are interested in joining our team and I will email you an invite.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

Thursday & Friday

SWOD: Wendler Week 4 Front Squat (DELOAD – no failure)

WOD: Five rounds for time of -

45/35 pound Plate – Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

*this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 10 of Hug-a-Twinky/Knees-to-Elbows

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

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5.23.12 – WOD

Today’s WOD is Event #2 from this years Reebok CrossFit Games Regional competitions. Here is a highlight video of Matt Chan setting an initial world record in just over 12 minutes. Only to be broken twice later by Rich Froning and again by Jason Khalipa. All amazing performances.

“You miss 100 percent of the shots you never take.”
- Wayne Gretzky

Upcoming Events

June 23rd: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 7th – or – 8th: Tough Mudder. I created a team, “CrossFit CrownTown”, that Nate C. And I already registered for to start at 10:20am on Sunday. The registration goes up $45, if you wait until June 1st. Again, I’d be stoked to have some more people from CrownTown join me. Click here to watch a video of a Tough Mudder.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

Wednesday

Skill: Practice your SMART goal (if your SMART goals relates to any of the components in the WOD, I want you doing sets of 15 unbroken double unders practicing changing grips and spinning methods – more details in class)

WOD: For time:

Row 2,000 meters – or – Run 1 mile (RX’d takes precedence on rowers)
50 Pistols
30 Hang Cleans, 225/135 pounds

*this WOD has a 17 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 Windshield Wipers

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

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5.22.12 – Schedule

A nice shot of the Gonzalez family at the Pomona Fairplex during the Reebok CrossFit Games SoCal Regional on Mother’s Day weekend. Jaime first started with us in BaseFit when he noticed the banner from the street, then quickly jumped over to the On-Ramp and CrossFit. His eldest son, Nieco, started BaseFit shortly after and stayed there for a few months before transferring over to On-Ramp and CrossFit. Then Virginia, Jaime’s wife, also started BaseFit and hung out there for a couple months, too. She ended up transitioning to On-Ramp and CrossFit. Last, but not least, their youngest son, Dylan, is a little stud in the Youth S&C Program we have. This entire family has embraced the fit and healthy lifestyle that we foster at CrownTown. We’re proud of you guys and glad to have you as part of our community! – WW

Upcoming Events

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 28: Team Competition. 1 team = 2 men & 2 women and we can have as many teams from our gym as needed. Registration opens Monday, May 21st. Spectators are free. Click on this link for details.

Tuesday

Open Gym hours: (NLI Competitors scroll down for training)

6:30am-9am

12pm-2pm

6:15pm-7:15pm

Youth S&C Program:

5pm-6pm

On-Ramp Session #11:

7:30pm-8:30pm

NLI Competitors

Skill: 5 minutes to find a 1RM Snatch (full snatch Olympic style) warm-up as long as needed here, then start the clock.

Strength: OHS 5-5-5+ (add weight each set – hit failure on final set)

WOD: Part A)

Max reps in 2 minutes of HSPU/Hand Release Push-ups
Rest 2 minutes
Max reps in 2 minutes of double Unders
Rest 2 minutes
Max reps in 2 minutes of Hang Squat Snatch 75/55 Pounds
Rest 2 minutes

Repeat the above for 3 rounds.

Part B) 800 meter sprint immediately following 2 minutes of rest after final set of above

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5.21.12 – WOD

This video was taken 2 1/2 years ago (1 year into CrossFit). It’s actually the last time I did the original “Fran”. Since then I have done many different variations of “Fran” (dumbbells, heavy version, chest-to-bar pull-up version, etc.). Watching this video gives me butterflies. We have yet to do the workout that is synonymous with CrossFit. I feel bad that when other CrossFit friends ask you what your “Fran” time is and your response is that you’ve never done it. Well, you will have an answer for them now. Eat well on Sunday. Monday you will be doing “Fran”. – WW

Upcoming Events

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 28: Team Competition. 1 team = 2 men & 2 women and we can have as many teams from our gym as needed. Registration opens Monday, May 21st. Spectators are free. Click on this link for details.

Monday

SWOD: Wendler Week 4 (deload) Push Press

WOD: “Fran”

For time – 21-15-9 of:

Thrusters, 95/65 Pounds
Pull-ups

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Tabata Hollow Rocks

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

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