Workout of the Day (WOD)

Friday 12/2/11

Many of you have seen him coaching in the gym but it's about time we put his official Coaches Bio on our website. He has been training with us since the very beginning, now welcome Marcos to the CrossFit Interbay Coaches.

Marcos Ubilla

Skill/Strength:  Agility Ladder

WOD:  3 individually timed rounds

Run 400m

10 Thrusters (95/65)

20 KB Swings (55/35)

5 Minutes rest in between each round

Sure I'll have an energy drink every now and them, but I don't know if I'll try this.

Mmmm Meet the new energy drink

Some of you may remember this from last year.....well it's back.  "Get to know your gym game"

Let’s get to know each other.  With the different classes, you don’t get to know everyone at the gym.  So this is a chance to know a little bit about people in the other classes and how well do you know that person grunting, lifting, sweating, screaming, passing out and sometimes puking next to you :-)    What do you not know about them?

I’m going to compile a list of fun facts about some of our members, then make a matching game where you will have to put the name to the fun fact.  For the entire month of January I’ll put a few fun facts of gym members each day, then you’ll have to guess who you think they are in the comments section of our blog.  I’ll give you the answers the following day.  Then at the end of the month, we’ll see who got the most correct answers and the person that gets the most correct will win the respect and admiration of all the other gym members, can help program a WOD and win a CrossFit Interbay t-shirt.  Who remembers “Tylers Headless Snowman” from last year.

So please email something about yourself or a fun fact so I can add it to our list.  If you do not send me anything you can still participate in the matching portion of the game but the more participation we get, the more fun and challenging it will be for everyone.  If you participated last year, please participate again.  You can resend the same facts from last year or send me something different, but most important….send me something.  Even if you're brand new and unsure, especially you send me something.  Let's make it challenging and have our members go out of their way to get to know the newer members better too.  have fun with this.

If you’re not sure of what to send, send me a few and I can pick one to use in the game.

It can be from what you do for a living, a sport you played, a hobby of yours, a talent you have, something that happened to you, a trip you went on…..anything you want.

Email all your facts to ron@crossfitinterbay.com do not tell me your facts in class, I can barely remember what I had for breakfast this morning.  So if you tell me a fact like “you once ran a mile with 100 quarters balanced on your forehead” by time I write it down later I’ll likely remember it as “You ran a mile playing quarters while tattooing beer on your forehead”

I miss Movember already.  My fellow Mo-Bro-Sapians

I always knew Dr. Dre has the freshest Beets.