Workout of the Day (WOD)

Monday 1/20/13

I can’t believe that time of year is coming again but it’s time to start talking about the 2013 CrossFit Games Open!!!!!

The CrossFit Games season is coming up.  Registration will start online at the end of this month and the first WOD will be a month later.  I want to start buzz in the gym about it now.

Some of you may ask, should you participate?

First off if you don’t know, CrossFit is one of the fastest growing sports in America according to Forbes magazine and the CrossFit Games are a worldwide open competition that anyone can enter, aimed at finding the Fittest on Earth.

Sign up for the Open and you’ll get 5 workouts over 5 weeks to do (we will do these competition WODs in our gym). They are issued on a Wednesday and have to be completed by the Sunday each week.

Even if you don’t have big plans to win the CrossFit Games, you may wonder, so what’s the point of doing the Open?

1) Community Spirit – There’s nothing quite like working towards a common goal to bring people together. One of the major reasons CrossFit is such a success is because people love the community it creates. If you’ve wanted to make better friends with the people in your gym, entering a competition together will help do that.  We make a special event every Friday at CrossFit Interbay and do the WOD’s together.  It’s great energy, a great time that has everybody talking about it obsessively :-)

2) Personal Gain – It’s useful to have a reason to train in terms of some personal goals, you get a sense of pride in performing to your ability and breaking through personal barriers. It’s long been known that publicly saying you’re going to do something galvanizes the mind and provides extra motivation to do it.  Plus they make these WOD’s so they are accessible to all levels and abilities.  So don’t be nervous about not being able to do the WOD’s.  (Mindi signed up for the 2012 CrossFit Open while she was still in our fundamentals classes and her first regular class was the first WOD of the 2012 CrossFit Open)

3) Benchmark Yourself – Last year some 50,000 people from every possible demographic competed in the games, this year there will be more. You’ll be able to see exactly how your fitness compares to that of your peers.

4) Mental Growth – The Games are designed to test the fitness of the fittest people on earth, and choosing to compete in that environment will put you outside your comfort zone. This is a good thing! Ambulating through life, always feeling cozy and snug and comfortable, is a slow way to dull life. Push yourself occasionally and marvel at your own ability to overcome. :)

So even if, like most people, you don’t have any illusions of grandeur, there are still some very good personal and social reasons to participate in the CrossFit Open. 

If you’re unsure, just ask a coach or someone that participated in it last year.  We had over 50 people in our gym participate in 2012 and this year I would love to see more.

Here are a few pictures of last years fun :-)

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This is the week of Coach Valery's Programming.  I've gone through it, like it and am excited to hit this weeks WOD's.  She spent a lot of time programming it, writing, re-writing and tweaking everything so let's enjoy her version of fun/pain :-)

Strength:  OH Squat 5 Sets 3 Reps @ 75% 1RM(if you don't know your 1RM find a 3 rep max)

WOD:
5 Rounds
5 HSPU
10 KB Swings (55/35)
15 Burpees

If you're afraid of failure, you'll never push yourself to your limits to discover what you're truly capable of achieving.

More pictures from the 2012 CrossFit Open.  

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