Workout of the Day (WOD)

Wednesday 12/28/11

Stop blaming the holidays and fall too far off the wagon.  Go ahead eat some good food and drink but don't over indulge.  Practice the word moderation with the holidays plus stick with your workout schedule.  Then when the holidays are over it will be easier to get into your normal nutrition and workout routine without feeling like complete crap.

Email me your fun facts.  January is almost here and we'll start our get to know your fellow members of CFIB game. ron@crossfitinterbay.com

Who's interested in doing a co-ed dodgeball league?  I've received a couple of responses but we need more people and especially more women to help out with the co- part of co-ed.  http://www.underdogseattle.com/sport/Dodgeball/#1971

Who did we determine had the handstand furthest from Seattle?  I think Vipin now has the furthest distance a CFIB member has dropped in to another CrossFit gym to do a WOD.

Here he is with the help of trainer, Pranab, doing a handstand outside CrossFit Himalaya in Delhi, India.

Strength:  Thruster 1x1x1x1x1x1x1 (You can start the thruster from the rack or the ground)

WOD:  8 Minute AMRAP Ladder

Over the bar burpee

Thrusters (95/65)

*start with 1 burpee & 1 thruster, then go to 2 burpees & 2 thrusters, then 3 burpees & 3 thrusters, up and up and up for 8 minutes.

Ok Scarface is a known Bad A$$ movie, super gangster, and has mega street credit.  Every time I watched this movie I would walk around for the next couple of days grabbing my junk more, walking with a swagger, I’d stare people down, swear a ton and hope a mutha fu**a would start a fight with me.  However.....if you watch this scarface montage using the main song from the movie, it now feels to be on the same level as “Footloose”.  I watch this Scarface movie montage and want to throw on a headband, some leg warmers and gotta gotta cut loose…..footloose……kick off my Sunday shoes.